Exercise for weight loss in the belly and on the sides

The extra inches in the waist, and bring a lot of inconvenience for those with complex obesity and lead to self-doubt. In the pursuit of the perfect body and to lose weight and is ready to take on many of the things to do gruelling diets, exhausting workouts in the gym, the taking of the drug into the swing of things. Today we will talk about the complex of exercises in order to lose weight and belly side to side. Are they really effective? What kind of results can we expect? We will learn more in this article.

Effective abdominal exercises for weight loss and side

Physical exercise is very good for the body because:

• by strengthen your immune system;
• it will improve the circulation of blood;
• to increase strength, stamina and endurance;
• it can reduce depression and apathy, as it is during the lesson, it activates the production of the "happiness hormone" — serotonin;
• hard to keep up the supply of oxygen to the cells;
• it is stimulating the brain, improving concentration performance, the tendency is for learning.
• it reduces sleep quality, depth of
• to slow down the aging process of cells and tissues;
• normalize the sluggish metabolic rate;
• it is to strengthen the muscles and improve the posture.

The most important thing is to decide on an individual set of exercises, to die, to match the skills and state of health. A lot of People who are overweight, for example, in many forms of fitness, is contraindicated, since they can result in injury to knees and lower back, high blood pressure, and much, much more. In this case, if the course is an easy walk away. It has been scientifically proven that walking for 30 to 40 minutes a day reduces the risk of heart disease, improves health, increases the tone of the whole body.

The causes of excess body fat

The fat in the abdomen, and the sides can be used to collect a wide variety of reasons for this:

1. Types of health problems. The extra inches around the waist, it may indicate the presence of a variety of diseases, as well as the visceral fat Is? deposits around the internal organs, and interference with the normal operation of the system.
2. Unhealthy lifestyle: sedentary work, and of the abundance of fatty food, fast food, lack of sleep can lead to excess body fat. So what is it?
3. Psychological factors: the lack of ability in order to meet the different conditions of life, are in the habit of "intervening" to stress the company out of the boredom of it.

The extra weight appears to be several reasons why coffee is so effective in the battle against surplus weight, it should be a comprehensive approach to working with a psychologist to develop a proper eating habit, exercise, and proper nutrition.

Where to begin compliance training?

The training will be held regularly, must be ten at least three times a week, and then, and only then will be able to see visible results. Each lesson is broken down into two categories: cardio and strength training equipment.

Cardio vascular exercises help in the body's memory, in order to be ready for the next loading, in addition to

• from the slow metabolism, speed up;
• it lowers the cortisol levels, the so-called "stress hormone", an excess of which leads to a distortion and overeating, sleep deprivation;
• the improvement of the functioning of the cardiovascular and respiratory systems, increasing stamina and endurance;
• active, burn more calories, when compared to the power of one part of the lesson.

Cardio training is an intense exercise, it must be quickly replaced with each other, so that the body does not have time to get used to it. You can go alternatieve and in turn are met with high lifting hips, squats, and lunges. Ideally, this is at least 20 minutes, and the weight loss will be beneficial in the control of a full cardio workout 2-3 times a week for 40 to 60 minutes. Even walking at a fast pace, it will be a great choice.

A set of exercises for burning fat

At the moment in the world of fitness, have been created by an active use of the so-called time interval training session on a variety of systems. They recognize that the most effective way: as a kind of tax to replace the other one, which means that the body does not have time to get used to it, it's constant work to keep the assets of calories to burn. This workout strengthens the muscles of the heart and the circulatory system and the respiratory system, improving the sluggish metabolic rate, increase protein synthesis.

Such exercises are the three main groups of activities:

1. Aerobic: running, Cycling, walking fast, skipping, jumping, and dancing. They increase the heart rate, increases perspiration, helping the body to warm up to prepare for the next part.
2. Power: crunches, plank, bend and lift access. They have been designed in order to allow the muscles to strengthen them.
3. Gymnastics of the storage racks, is in the final phase of the training program, which will help you to relax, restore breathing, and heart rate.

Women to lose weight it may be that the approach of yoga asanas (movement, exercise) die and are gradually replaced together with the promotion of rest, reduce your stress levels, but good enough to get to work on the major muscle groups. The run of the hen house, and Matt was replaced by a regular hand towel.

Running, walking

Running, hiking — lots of options for weight loss? The majority of people will probably say that the first option is, of course, leads. Relax, take A walk, for it seems to have been quite a number of the usual line-up, which does not contribute to the fat burning process. Is it really the case? again, Let's look at the key differences:

1. Walking helps in strengthening the calf muscles, on the chest, back, shoulders, thighs, and buttocks.
2. During the Jog, experience a person has, the stage of the flight, making a big enough impact on the joints and the spinal column. In the running at this stage.
3. Walking is safe, that is not true about the execution of it, is that it increases the kans injuries and other conditions due to an increase in the workload of the heart, the respiratory system, the spine and the joints.

Walking, Running, and otherwise, it is an effect on every person. When health problems, no run, takes the mental as well as physical pleasure, then, in order to lose weight, it is better to opt for the chicken. If there are any problems with the cardiovascular system, the spine, the joints of the each output for a run-it causes a moral discomfort, a walking tour is the way to go. In this case, preferably, ten, least, tea-hours, enough to keep up the fast pace, the price will be around 8000-10000 thousand steps, from 5 to 7 miles, it is a dish for a long, long life-span, is a good remedy for many diseases.

Exercise belt

Exercise board fitness instructors are considered to be a classic, because it uses almost all of the major muscle groups:

• the pressure is on: the use of direct, oblique muscles of the abdomen;
• back strengthen the lower back, and the attitude of the site.
• great chest, deltoid muscle;
• of the seat;
• quad;
• the calf;
• hips.

In the exercise "plank" can be used to evenly distribute the load across all the muscle groups, as a result of this, and a guaranteed rate of return. In addition, if properly carried out, without any strain on the knee, the bar is accessible for people with impaired musculoskeletal system, but it only after consulting a physician and under the supervision of an experienced fitness instructor.

Classic

Traditional closure refers to the exercises of group of a man: especially if this is done, there is no additional load on the joints of the body, it is still a static base. It has two versions:

1. To direct The focus on the hands. Encountered, this option is the most easy, because it is the last to fall to his feet.
2. The focus is on the back. More difficult to Hold this position since the weight is evenly distributed on all points: arms, elbows, muscles in the body. It will take a lot of effort in order to maintain the body in a horizontal position.

You have to have the focus on the right arm of the elbow, such as push-UPS. The body needs to be stretched in a straight line. The practice has a second name — "the Board", which precisely describes the essence of the form, there must be abnormalities in the lower back, buttocks, legs stretched out, knees are being strengthened. This should be in the hold for about 20-30 seconds, which will be felt in all of the muscle groups, it is also possible to change the appearance of quivers from the sensation of warmth — all of this testifies to the correctness of the implementation. The bar is the easy to at home to run it, it doesn't require any special equipment and your form.

Side

The Side plank works the muscles of the waist and at the sides. It can also be carried out on the basis of a straight-arm, elbow, and the order is as follows:

• a position of the belt;
• expand the accommodation of up to 90 degrees, to the establishment of a strong position, and met for coffee a hand come to rest on the floor, the carpet, the other should rise;
• to stretch the whole body in the coffee line, you get a sense of the tension at the waist, side torso muscles;
• hold this position for 20 to 30 seconds.

The Side plank is required to monitor and to balance the balance sheet, improving the co-ordination and concentration.

Run

The woman, it is not easy to get a flat stomach as a result of its anatomical characteristics: to carry a child and have enough body fat. However, in the majority of cases, of course, obesity is a result of poor diet and lack of physical activity, mental health problems. The most important thing — your life time to get to the bottom, and there you are met with a very simple program to run.

There are several versions of the chicken:

1. Classic.
2. The opposite (of their lifts.
3. Strike — elbow to knee".

At home, it can be done using only a Mat, in the gym and using special equipment. Consider using more technology in detail later in the section entitled "exercise on the ground lying down."

Breathing exercises

More recently, there is widespread breathing exercise, that will make it possible to remove the hanging belly, the flanks, and for a short period of time. It can also be used as a complement to the regular yoga and fitness will improve, and the work of the respiratory system. In addition, these exercises are to be used as a meditation in order to relax, calm down, they can be a good tool for handling the true of stress.

However, any reasonable person must understand that they are safe and no harm to health, as well as to remove the hanging belly that is only possible by means of ongoing training, calorie deficit, and changes in eating habits, breathing techniques, data store, and only a few in order to speed up the process.

Jump rope

Jumping rope is a great way to start and end a workout, as they help the body to Wake up, and stretch and warm-up of the power supply. In addition, there is a regular jump out:

• it will improve the co-ordination.
• to contribute to the development of the cardiovascular system.
• it will strengthen your lungs and Respiratory system;
• with the right attitude.

3 to 5, it Is sufficient for the minutes before and after training to boost your performance. It's only one loss — jumping rope is a contra-indication for people with diseases of the heart and the spine, women in the menstrual period, pregnancy, and a high degree of obesity.

Gymnastics-Hoop

One of the other fairly common in women who have a method to decrease the volume of the region of the stomach and waist exercises is met by means of special gymnastics, Hoop — hula hooping. He is in a position to help, but the impact will be local, and let a few inches away from the trunk to the other and will continue to be the zones will remain intact.

In addition, the muscles do not strengthen, offers a hydro-massage effect of a lymphatic drainage, promotes. Hula hoops can leave bruises on the skin, depending on the weight and the quality of the rubber of which it is made.

The classes met, hula hooping is contraindicated for women during the period of the emergency, pregnancy, gynecologic diseases, and the presence of any skin rashes, itching, itching, itching.

The slopes

Tilts help to strengthen the muscles at the sides of the belly and the waist. This is a simple, yet highly effective practice, well-known for a lot of the time at the school. The technique to perform the following:

• starting position-standing, feet apart at shoulder-width apart;
• at the bottom you need to raise your right hand up and tilting it to the left, as if it is jamming on the left-hand side;
• on the inhale return to the starting position;
• at the bottom, turn it the other way round.

To enhance the effect, you can pick up dumbbells from 0.5 to 1.5 kg, is attached to the wrist at home. This is the work of the muscles of the quadriceps, biceps, chest, and back.

Seek the advice of a specialist

The experienced fitness instructors will tell you that it's more clear to say: you have to believe that it was not a tempting photo for the category "before and after", the mythical reviews, with the promise of a " pump-up-the-ass, six-pack abs in 10 days. To work in the body, it is a long process, which is a combination of exercise is not only normal, but also the right nutrition to work with in the office. All is explained in the following order as noted above. Food restriction and exhausting classes, it will not work if the person is not in a position to to meet the stress, it continues to intervene in difficult situations, always have problems with the home.

Therefore, the quality, the appropriate to lose weight without harm to health, whether physical or mental, is recommended to consult with the experts at the weight loss. Only they will be able to address the issue in detail, to choose to have a technique to die for, it's life, it will be easy to go on, and to take his place, you will be a part of it.