Exercises for weight loss belly and sides

Extra inches to the waist height, causing a lot of inconvenience to the people with the excess weight creates a complex and self-doubt in yourself. In order to achieve the perfect body losing weight is to do a lot of things: a terrible diet, exhausting workout at the gym, or even pick up preparations — depends on a lot of. Today, it comes to go about the complex of exercises for weight loss belly and sides. Are they really effective? What kind of results can we expect? Let's look in more detail in this article.

Effective exercises for weight loss belly and sides

The physical exercises are very useful in the body, due to the following:

• it strengthens the immunity of the body;
• it improves the heart and cardiovascular system.
• increased power, strength;
• reduces the likelihood of depression and apathy, because of course at the time it is activated to the development of "happiness hormone" — serotonin;
• the expanded supply of cells with oxygen;
• stimulates brain activity, enhances concentration abilities, work capacity, a desire to learn;
• reduces insomnia to make it's really a lot of high-quality, deep;
• it slows down the cell ageing process and tissues;
• it normalizes the metabolism;
• strengthens the muscles korseti, and improves the body posture.

The main thing — to choose an individual training package that meets the skills for health. For people with a sufficiently large excess weight, for example, many fitness forms, is contraindicated, as it may cause injuries to knee and lower back, high blood pressure and many more. In this case, as workout will be perfectly suitable for the simple walk. It has been scientifically proven that walking 30 to 40 minutes per day significantly reduces the risk of cardio-vascular diseases, helping to improve the general well-being, improve the body's overall balance.

The occurrence of the causes of excess fat

The fat in the abdominal area and the sides of the can build up for various reasons:

1. The problem with your health. Extra inches on your waist may be a sign of the availability of a variety of diseases, as well as visceral fat, It is in the way? — the sediments around the internal organs, which interferes with the normal functioning of the system.
2. The wrong way of life: it is a sedentary job, the abundance of fatty acids in the food is fast food, lack of sleep can all lead to the appear of excess fat. It is in the way?
3. Psychological factors, such as: unable to cope with the different living conditions, the habit of "uzēst" the stress is on the company, or out of boredom.

The excess weight will appear from one or a number of reasons, while at the same time, in order to effectively combat the extra pounds is the need for an integrated approach in working with psychologists to create the proper eating habits, exercise and the right diet.

With the start of a workout?

The drills should be performed regularly, at least three times a week, and then will get surprising results. For each class, divided into two sections: cardio and strength.

Cardio exercises help your body to wake up, in order to prepare for the anticipated load, with the addition of:

• contribute to your metabolism;
• reduces cortisol levels — that is, the so-called "stress hormone", an excess of which often leads to overeating, and the reasons of sleep disorders;
• it improves the cardiovascular and respiratory systems, improve the durability;
• to actively burn off the calories, when compared to the second, the portion of the class.

Cardio: warm-up should include intensive and in-class exercises, quickly replaced by another one, the body has not been able to get used to. You can combine the jumping and the running, with a high level of lifting of the buttocks and lunges, squats. Optimally, this part of the lasted for at least 20 minutes, but, in order to reduce the weight, it would be useful to organize a good cardio exercise 2-3 times a week for 40-60 minutes. Even for an active walk in a quick pace would be an excellent solution to the problem.

Exercise in combination of fat combustion

Now the fitness world is actively being used by the so-called " interval training for the different systems. They are the recognized experts of the most effective: one of the type of load to be replaced by other, because the body does not get used to it, going to the forces of decline the borders, and to actively burning calories. This exercise strengthens the muscles, heart, blood vessels, and respiratory system, improves the metabolism and accelerates protein synthesis.

The following exercise consists of three major use groups:

1. Aerobic: running, cycling, brisk walking, jumping rope, jumps, dances. They increase the flow, enhances sweating, helping the body to get warm, to prepare for the next part.
2. Weight fading, boards, tracks, lifts to his feet. They are designed to strengthen the muscles.
3. Aerobics or strija in the last phase of the workout, which helps it to relax, restore breathing and heart beat.

For women weight loss there may come a yoga asana (movement, exercise), in which the fluid is replaced by one to the other, shall contribute to peace, in order to reduce the stress, but not good enough when developing a main group of muscles. Perform, they may be at home, but a mat to replace the conventional towel.

Running or walking

Jogging or walking — which to choose, in order to reduce the weight? The majority of people will most likely tell you that the first option is, of course, is the leader. Take a leisurely stroll to the many seems to be an essential way to contribute to fat burning. Or is it? Let's look at the key differences:

1. Walking helps to strengthen the legs during the muscle of the young people — of the chest, back, shoulders, lumbar, hips, thighs, and buttocks area.
2. At the time the way a person is experiencing a "phase of flight", which caused quite a bit of the shock load to the spinal column, the joints. The walking at this stage, no.
3. A walk in a safe, which cannot be said of the skriešanā, which greatly increases the probability of the injury, and the various pathologies due to the increased load of the cardiovascular, respiratory, spine, and joints.

Running and walking is distinct effect on each person. If a medical problem is, young people provide mental and physical pleasure, the wasting the better choice directly to them. If there is a problem with the heart and the circulatory system, the nervous system, the joints, or on the way out for a jog in the causes of moral distress, the to walking the the best option. To walk in such a case, it is preferable for at least one hour, subject to a sufficiently rapid pace, the daily margin will be in the order of 8000-10000 thousand steps, or a 5 to 7 kilometer away, and this is a prescription for longevity, it is a good remedy for many diseases.

Use of the planck

Exercise, "bar", a fitness instructor was considered a classic because includes almost all of the major muscle groups:

• press -: will be involved in the straight, sloping muscles,
• back pain: occurs in a strengthening of the belt, correction of the entry;
• a great chest, deltoid;
• your hip;
• quad;
• in the calf;
• legs.

When training in the "threshold" takes place in a smooth load distribution on all the muscle groups, so you are assured of efficiency. In addition, if properly executed, is to load the path of the joint, which makes the bar accessible to the people with prop-movement apparatus, but only after consulting a doctor and under the guidance of an experienced fitness instructor.

Classic

Classical only refers to the isometric group of the exercises, correct execution is no load on the joints of the body remains immobile, it is statically fixed. It is of two varieties:

1. Focus on straight arms. This is a very simple, accessible to beginners, as the load on the feet.
2. The emphasis is on the elbows. Hold in this position it is more difficult, because the weight is evenly distributed between all the support points of the forearm, the elbow, the leg muscles. There is a lot of effort in order to maintain the body in a flat position.

In order to carry out the necessary to make an emphasis on direct hands or the elbows, as for the push-ups. The body should be elongated to a straight line. The implementation is the other name of the "board," which accurately describes the nature of the positions must not have abnormalities of the back, the buttocks, the legs of the full palm image, my knees tightened. This provision is necessary to prevent the whole for 20 to 30 seconds, during which time there will be felt by all of the muscle groups, you may also be the appearance of the lightly shivering, or feeling of warmth all contribute to the performance accuracy. Bar easy to make at home, it does not require special equipment or forms.

The side

The side plate it activates the muscles on your waist and sideways. It can be carried out on the basis of the right hand and arm, but the sequence is as follows:

• occupation, both in the classical error
• place the hull on a 90-degree by adopting a strong position: one hand resting on the floor, the carpet, the other is to raise the one.
• stretch the whole body in one line, there should be a sense voltage on the waist at the height of the lateral muscles of the torso;
• to lock the position of the whole for 20 to 30 seconds.

Front plate required to monitor the balance and equilibrium, improves coordination of movements, concentration, and attention.

By turning the

To a woman it is sometimes not easy to achieve a flat-stomach effect anatomiskajām features: in order to carrying a child needs to be sufficient fat in the kārtiņa. But most of the time, of course, obesity is a consequence of the improper diet, insufficient physical activity, and psychological problems. The main thing — time to get down on yourself, and you can start with a simple one-task — forces.

There are several varieties:

1. A classic.
2. Back, or lifts the foot).
3. The Obliques — "elbow-knee".

It can be performed at home using only a mat or in the gym using special equipment. A look at the technique, the more of the following, under the title "Exercises in the lying on the floor".

Breathing exercises

The recent wide-spread has got a breathing exercise, which will ensure that it can be removed nokarenu clusters, the abdomen, the flanks in a short period of time. It can be used as an addition to the yoga postures or regular fitness activities strengthen the respiratory system. In addition, for example, the exercises can be used as a meditation practice, atslābināšanai, calm down, it can become a good weapon in the battle with stress.

But with every normal person, it should be understood that, to safely and with no harm to the health of the location of the removed nokarenu clusters, the stomach is only possible through on-going training, in a calorie deficit, changes in eating habits, but the breathing technique will help you to only a few, in order to speed up the process.

Jump rope

Jump rope, it is a good opportunity to start and finish a workout, they will help the body to wake up, to move and to warm up prior to the strength portion. In addition, periodically jumping in:

• improve the coordination of
• promotes heart and cardiovascular system.
• it strengthens the lungs and the respiratory tract;
• adjust the body posture.

Enough for 3 to 5 minutes before and after exercising in order to improve the course. The only thing to jump on to the rope contraindicated in people with heart disease, and the spine, women in the menstrual period, pregnancy, as well as a high degree of obesity.

Gymnastic rings

Another one of quite common for women in a way as to reduce the amount of stomach area, and lumbar — exercises, by using a special hula hoop — hula. He really is able to help you, but they will be local and go away in a few inches of the surface area of the hull, all the rest of the area will remain intact.

In addition, he is not a strengthens the muscles, but that only creates a massaging effect facilitates lymphatic drainage. Exercise links, you can stay in the bruising, and subcutaneous fat of blood in any of the leather, it all depends on the weight and the quality of the rubber, from which it is made.

Exercising with a hula hoop is contraindicated for women during the critical days and during pregnancy, gynecological diseases in the case if you have a skin rash, itching.

The bridge

A bridge helps to strengthen the side abdominal muscles and the waist. This is a simple, but effective exercise known to many by the time of the training at the school. The techniques in the next:

• starting position standing, feet shoulder width;
• exhaled need to raise your right hand up and make a slope to the left, as if squeezing to the left-hand side;
• inhale to return to its original condition.
• exhaled to do a twist on the other side.

The effect of the reinforcement can be taken into the hands of the dumbbell by 0.5 to 1.5 kg and to strengthen the hand weights. It uses the work of the muscles of the Quad, biceps, chest, and back.

An expert's view

The experienced fitness instructors say to that is: it is not worth to believe in the attractive photos from the category "before and after", the mythical references, promising to pump on the bottom, or do the tiles in the press about 10 days ago. The work of the body — is a long-term process that integrates not only regular exercise but also proper nutrition, to work with the psychological aspects. I have already said that the order set out above. Restrictions on the feeding and exhausting exercises will not produce results if a person do not know how to cope with stress, and continue to uzēst in severe situations of life and to problems is always the company that all of our families.

Therefore, in order to quality for smart weight loss with no harm to the health of the location of, for example, the physical and the psychological, it is best to refer to the clinic's specialists in the reduction of weight. The only ones you can turn to, in order to address the complex, to find a methodology that easily will go down in life, and securely mounted to be a part of it.