Exercises for weight loss belly and sides

Extra inches around the waist cause inconvenience to the people with overweight, cause complexes and insecurity. Chasing after the perfect body weight loss ready to do a lot: from a grueling diet, tedious workout at the gym or even taking drugs — the course is a lot. Today it is a complex exercise for weight loss belly and sides. Is it really effective? What results should we expect? We are looking at in this article.

Effective exercises for weight loss belly and sides

Physical exercise is very useful for the body, because:

• strengthen the immune system?
• improving the functioning of the cardiovascular system?
• increase strength, stamina?
• reduce the likelihood of occurrence of depression and apathy, because during the course triggered the production of "hormone of happiness" — serotonin;
• hard feed the cells with oxygen?
• stimulates brain function, improves concentration, performance, the trend for learning?
• reduce insomnia, make you sleep more quality, deep?
• slow down the aging process of cells and tissues;
• normalization of metabolism;
• strengthen the muscular system, improves posture of the body.

The main thing — to get the individual of the exercise, corresponding to skills, state of health. People with big enough overweight, for example, many types of fitness equipment is contraindicated, because it may cause the knees and lower back, increase in blood pressure and many more. In this case, as workout is ideal for simple walking. It is scientifically proven that walking for 30-40 minutes a day significantly reduces the risk of cardiovascular disease, promotes the improvement of the health, enhances the stimulation of the body.

Causes of excess fat

The fat in the abdominal area and the sides can be increased for a number of reasons:

1. Health problems. Extra inches around the waist may indicate the presence of various diseases, as well as the visceral fat Is like? — fat around the internal organs, preventing the normal operation of the system.
2. Wrong way of life, sedentary work, the abundance of fatty foods, fast-food, lack of sleep — all these can become the cause to receive the excess fat. Is like?
3. Psychological factors: the inability to cope with various vital conditions, the habit of "seizing" stress, there are for the company or from boredom.

Excess weight is displayed for one or more reasons, at the same time, therefore, the effective fight against unnecessary pounds needs a comprehensive approach: work with a psychologist for the formation of correct eating habits, exercise and the right diet.

Where to start training?

The workout should be done regularly, at least three times a week, only then will be able to get visible results. Each class divide into two parts: cardio and strength.

Cardio exercises help the body to cheer up, to prepare for the impending load, in addition:

• it helps speed up your metabolism;
• reduce cortisol levels is the so-called "stress hormone", the excess of which often leads to overeating and damage, disorders of the sleep?
• improving the functioning of the cardiovascular and respiratory systems, increasing the stamina?
• actively burning calories, in comparison with the second part of the power lessons.

Cardio warm-up should include vigorous exercise, fast sequential, so that the body appears to get used to it. Can alternate jumping and running with high lifting hips, squats and lunges. Ideal for this place lasted at least 20 minutes, as well as for weight reduction it will be useful to organize a full workout 2-3 times a week for 40-60 minutes. Even active walking at a rapid pace is an excellent choice.

A exercise for fat burning

Today in the world of fitness is actively used the so-called interval training in various systems. Recognized by experts the most effective: it is a kind of load after another, so the body does not have time to get used to it, constantly running to the limit, actively burning calories. The training strengthens the muscles, the cardiovascular and the respiratory system, improves metabolism, accelerates the protein synthesis.

These workouts include three main groups of exercise:

1. Aerobic: running, cycling, brisk walking, skipping, jumping, dancing. Increase pulse, increase sweating in these, helps the body warm up, to prepare for the next part.
2. Power: twist, strap, tilts, leg lifts. Designed for strengthening muscles.
3. Gymnastics or stretching — the final stage of training, which of these, helps to relax, to recover breath and heart rate.

Women for the weight reduction can come yoga asanas (movements, exercises) in which smoothly follow one another, contribute to calm, reduce stress, but quite good working on key muscle groups. You can make them in the home, and the pad to replace conventional towel.

Running or walking

Running or walking — what to choose for weight reduction; Most people would probably say that the first option is definitely the home team. Unhurried walk for many seem like an ordinary profession, no one can help in burning fat. Is that so? Let's look at the basic differences:

1. Walking these, it helps in strengthening the calf muscles, running — the chest, back, shoulder muscles, hips and buttocks.
2. During the jogging person is experiencing a "phase of flight", which causes quite a big resistance to the strain on spine, joints. In walking this phase does not exist.
3. Walking is safe, I won't say for the performance, which significantly increases the likelihood of injuries and various diseases due to the strain on the heart, respiratory system, spine, joints.

The running and walking differently affect every person. If health problems not running cause mental and physical pleasure, then for weight loss it is better to choose exactly the. If there are problems with the cardiovascular system, spine, joints, or any production for a run, it causes moral suffering, then walking is the best option. The walking in this case, preferably at least hours, adhering to a pretty fast-paced, daily norma will be in the range 8000-10000 thousand steps or 5-7 kilometers — this is the recipe of longevity, good treatment for many diseases.

Exercise strap

The exercise "plank" fitness trainers deservedly considered a classic, since it recycles almost all of the main muscle groups:

• press release: recycle straight, oblique abdominal muscles?
• back: going on the aid of the lower part of the back, correcting the posture of the body?
• large pectoral, deltoid;
• on the buttocks;
• no, the paralytics?
• the calf?
• hip.

When you perform the exercise "plank" there is uniform distribution of load on all the muscle groups, because of this, and to ensure the effectiveness. In addition, the correct implementation is missing the load on the knee joints, which make the strap is available for people with problems of the musculoskeletal system, but only after consultation with your doctor and under the guidance of an experienced fitness instructor.

The classic

The classic strap refers to isometric group exercises: with the proper implementation there is no load on the joints, the body remains in a fixed, statically assigned. It has two varieties:

1. Emphasis on straight arms. This option is the most simple, is available for beginners, because the load falls on the feet.
2. Emphasis on the elbows. Hold this position is more difficult, since the weight is evenly distributed between all key spots: arms, elbows, the muscles of the legs. You will need a great deal of effort to maintain the body in a level position.

For the execution should take emphasis on direct hands or the elbows, as for push-ups. The body must be stretched in a flat line. The exercise has a second name — "table", which accurately describes the substance poses: there should be deflections in the back, buttocks, legs should be straight, knees tight. This position will have to be delayed for more than 20-30 seconds, during which will be felt by all of the muscle groups, it is also possible the emergence of easy-to tremble or sensation of heat — all these indicate the correctness of the execution. The strap easily perform at home, requires no special equipment or shape.

Lateral

Lateral strap activates the muscles of the waist and sides. It can also perform on the basis of the straight arm and the elbow, and the sequence follows:

• to get a seat for the classic strap?
• to deploy the body in a 90-degree angle, taking a fixed position: one hand touches the floor, the pillow, the other will have to grow up?
• to pull the whole body in one line, you need to get a sense of tension in the region of the waist, the side muscles of the torso?
• to determine the position for more than 20-30 seconds.

Lateral strap requires control for balance and equilibrium, improves coordination, concentration of attention.

Twist

A woman is difficult to achieve flat tummy in force on the anatomical features of the: for of childbearing age who required enough adipose interlayer glass. But in most cases, of course, the excessive weight — a consequence of poor nutrition, lack of physical activity and psychological problems. The main thing — time to take for yourself, and you can start with the most simple exercises — twist.

There are several variations of them:

1. Classic.
2. Back (or leg lifts).
3. Sideways — "elbow-knee".

Them, you can do at home, using only the pad or in the gym with the use of special equipment. Consider the technique of read more next — in the section "Exercises lying on the floor."

Respiratory gymnastics

With recent wide spread of received respiratory gymnastics, which ensures that this program can be dangling in the stomach, boca for a short period of time. It can be used as a supplement in the yoga postures, or normal physical fitness to enhance the functioning of the respiratory system. In addition, these exercises can be used as a meditation to relax, to calm down, they can become a good weapon for combating stress.

But with all that any reasonable person should be understood that safely and without harm to health remove dangling the stomach can be only through continuous training, calorie deficit, to change eating habits and data, breathing techniques will only help a few speed up the process.

Jump rope

Skipping rope — a good choice to start and complete your workout, you help your body cheer you up, to ferment and to warm up before power part. In addition, regular jump:

• improve the coordination?
• contribute to the development of the cardiovascular system?
• strengthen the lungs and airways;
• correct posture of the body.

Enough 3-5 minutes before and after training to increase the effectiveness of the course. The only warning — jump rope are contraindicated for people with diseases of the heart and the spine, women during menstruation, pregnancy, as well as with a high degree of obesity.

Gymnastic wrap

Still a fairly common for women way to reduce the volume in the region of the abdomen and the waist — exercises with the use of special gym wrap — hula. It is really in a position to help, but the action is local — you will get a few inches with the area of the body, all the other areas will remain intact.

In addition, it strengthens the muscles, but only has a massage effect, it helps to flush lymph. Hula hooping can leave bruises on the skin, it all depends on the weight and quality of rubber from which it is made.

Courses with the hula Hoop is contraindicated in women during the critical days of pregnancy, when gynecological diseases, there is the skin rash, itching.

The slopes

The gradients contribute to the strengthening of the lateral muscles of the abdomen and waist. It is a simple but quite effective exercise, known to many from the time of his studies at school. Technical implementation is the next:

• original standing position, feet shoulder width apart;
• on the exhale lift the right arm upward and to tilt to the left, like he was holding the left side?
• during inhalation, return to the original position?
• on the exhale to twist to the other side.

To strengthen the effect can get his hands on the dumbbells 0,5-1,5 kg or clipping the wrists weights. This will include the work of muscles, Quad, bicep, chest and back.

The opinion of the special

Our experienced fitness trainers say we should not believe tempting photo from the category "before and after", the mythical reviews, promise to pump up the ass, or make slices for 10 days. The work over the body — a long process, which combines not only the regular exercise, and proper nutrition, work with the psychology of the. He explained this sequence, cf. above. Restrictions in the food and tedious lessons will not give a result, if a person can not cope with the stress, continues the confiscation of difficult life situations and problems or there are always for hanging out with all the people in the household.

Therefore, for the quality, competent weight loss without harm for health, both physical and psychological, it is better to consult the specialists of the clinical weight reduction. Only you will be able to approach the resolution of the issue in a comprehensive way, to get such a procedure, which will easily enter your life and with security to gain access, it will become a part of it.