Exercises for slimming belly and sides

Excessive centimeters of the waist area to provide a lot of inconvenience to people who are overweight, the cause of complexes and within ourselves. The pursuit of the ideal body weight ready to do a lot of: exhausting diets, exhausting workouts in the gym or even medicines — gear will go a lot. Today be talk of a complex of exercises pills the belly and on the sides. Whether they are effective? What results are expected? We will explore more details in the article.

Effective exercises for slimming belly and sides

Physical exercises are very beneficial to the body because:

• strengthen the immune system;
• improve the work of cardiovascular system;
• to increase strength, endurance;
• reduce the probability of occurrence of depression and apathy, traffic management legally engaged in at the time of activation of the development of the "hormone of happiness" — serotonin;
• difficult to supply the cells with oxygen;
• stimulates: brain function, improves concentration, performance, a tendency to to learn;
• reduce insomnia, make your sleep better quality, deep;
• slow down the aging process of cells and tissues;
• normalization of metabolism;
• strengthen lihaskorseti, improve posture.

The most important thing — to find the individual exercises in the complex, which corresponds to the skills, for health reasons. People have a big enough overweight, for example, many types of fitness contraindicated, traffic management legally this may cause injuries to the knees and loins, elevated blood pressure and many more. In this case, if the workout is an ideal fit for a simple Hiking walk. It is scientifically proven that walking about 30-40 minutes a day significantly reduces the risk of cardiovascular disease the course will help to improve the feel, raises the body's general tone.

Cause excess fat

The fat in the abdominal area and the sides can be collected for a variety of reasons:

1. Health problems. Excessive centimeters of the waist region may be available for different diseases, but also visceral fat It is like? — the sediment around the internal organs, which prevent the normal functioning of the systems.
2. The wrong way of life: sedentary work, the abundance of greasy food, fast food, lack of sleep — all this may cause the appearance of excess fat. This is like?
3. Psychological factors: ability immunity to cope with various life circumstances, the habit of "jam" stress is, for a company, or boredom.

The weight is displayed for one or several reasons at once, so in order to effectively combat redundant pounds by the need for an integrated approach: work with psychologists, the formation of correct food habits, movement and proper nutrition.

Where to start training?

Workout is needed regularly, at least the calendar once a week, only then you will succeed to get visible results. Each hour divided into two: the heart and the electrical system.

Cardio-exercises can help the body pampering, to prepare for the upcoming load, in addition to:

• accelerates the metabolism;
• reduce cortisol levels — this is the so-called "stress hormone", which is often leading to overeating and breakdowns, disturbed sleep;
• improve the work of cardiovascular and respiratory systems, increasing durability;
• to actively burn calories, when compared with another, the electricity to take part.

Heart warm-up should include intensive use, fast südamesoojus each other, that the body cannot get used to. You can rotate the jumping and running is a high slip thighs, squats and lunges. Optimally, that this part lasted at least 20 minutes, and that weight loss would be beneficial to organize a full cardio-workout 2-3 times a week for 40-60 minutes. Even active Hiking walk at a fast pace is a great option.

Exercises complex burning fat

Currently is in the world of fitness actively used the so-called interval workouts with different systems. They are recognized throughout the most effective: one such load follows the other, so that the body does not have time to get used to, constantly runs in the limit, to actively burning calories. Such training strengthens the muscles, heart-vascular and respiratory function of the system, improves metabolism, accelerates the protein synthesis.

Such workouts include three groups of exercises:

1. Aerobic: running, cycling, fast walking, jump rope, jumping, dancing. They increase the pulse, increases the perspiration, helps the body to warm up, to prepare for the next part.
2. Power: turning, bar, abets, leg raises. They are designed to strengthen the muscles.
3. Gymnastics or stretching — in the last phase of the workout, which will help you to relax, restore breathing and heartbeat.

Women weight reduction might be suitable for yoga asana in (movement, exercise) which smoothly change in each other will help calm, reduce the stress, but well enough to work the main muscle groups. You can do them at home and matt to replace the ordinary towel.

Jogging or walking

Jogging or walking — to choose, in order to reduce the weight? Most people are likely to say that the first option is definitely the priority. Slow walk for many, seems to be a common activity, which should not make you contribute to fat burning. Whether this is so? Let us consider the main differences are:

1. Walking will strengthen the calf muscles, running — chest -, back -, shoulder area, thighs and the buttocks.
2. While jogging people experience a "phase of flight", which causes a sufficiently large impact load on the spine, the joints. Walking in this phase do not.
3. Hiking walking is safe, what not to say running, which will significantly increase the injury probability and various deformities, due to a greater burden on the heart, respiratory system, spine, joints.

Running and walking differently affect every person. If problems with health are not jogging to provide moral and physical pleasure, then pills are best to choose just them. If there are problems with the cardiovascular system, spine, joints or each output of the jog creates moral discomfort, then walking is the best choice. To walk in such a case, it is desirable not less than an hour, while remaining fast enough pace, the daily norm is to compile, in order to 8000-10000 thousand steps or 5-7 kilometers — this is a recipe for longevity, a good tool for many diseases.

Exercise planck

The exercise "climbing" fitness instructors is deservedly considered a classic, traffic management legally uses almost all major muscle groups:

• press: act straight, obliques;
• back: goes to strengthen the loins, posture improvement;
• great chest, deltoid;
• gluteal;
• quads;
• calf;
• hips.

When doing the exercises "lats" held a uniform load distribution to all groups of the muscles, due to this and is a guarantee of efficiency. In addition, if the correctly way there is no load on the knee joints, which makes the bar accessible to people with disorders of the musculoskeletal system, but only after consulting your doctor and under the guidance of an experienced fitness instructor.

Classic

The classic planck refers to the isometric group of exercises: the correct execution of no load on the joints, the body remains motionless, static approved. It is of two varieties:

1. Emphasis has straight hands. This kind of option is the most simple, is available for beginners, because the burden will fall on the feet.
2. The emphasis on the knees. It keeps this kind of situation is more complex, traffic management legally weight is distributed evenly between everyone supporting points: arms, elbows, leg muscles. Must be a lot of trouble, in order to maintain the body in a steady position.

Fill it is necessary to take the constraint straights on the hands or elbows, such as push-ups. The body should be elongated are uniform in line. Exercise is the other name — "blackboard", which describes exactly the essence of the pose: must not have tolerances lower back pain, buttocks, legs straightened, knees tightened. This situation must be postponed for the whole 20-30 seconds, during which you must feel all the muscle groups, perhaps also the appearance of the light quiver or sensation of warmth — all of this shows, if done properly. Bar easily do it at home, it does not require special equipment or forms.

Traffic

The side molding makes use of muscles is the waist and on the sides. This can be carried out at the head of the straight arm and the elbow, and the sequence is as follows:

• take a position on how the classical trims;
• the use of the housing 90 degrees, having a stable position: one hand supports the flooring, the mat, the other is the need to raise upwards;
• pull the whole body is in one line, should appear to feel tension in the waist region, the lateral muscles of the torso;
• to lock the position of the already 20 to 30 seconds.

Side molding requires control, because of the balance and balance, improves coordination, concentration, attention.

Turning

A woman can be difficult to achieve flat bellies and due to the anatomic peculiarities: that the carrying of the child necessary for adequate body fat layer. But in most cases, of course, overweight — a consequence of wrong diet, lack of physical activity and psychological problems. The main thing — at the right time to keep the end, but the start can be a very simple exercise — turning.

There are several types:

1. Classic.
2. The links are (or leg raises).
3. Obliques — "elbow-knee".

These can be done at home, using only the mat or in the gym using special equipment. We adopt the technique in detail on — in "exercises lying on the floor".

Respiratory gymnastics

The recent time of widespread became a respiratory gymnastics, which ensure that using it can remove the hanging belly, the sides, because of the short period of time. It may be used in addition to the poses of yoga or regular fitness, increase the work of the respiratory system. In addition, these exercises can be used for both meditation, relaxing, soothing, they can get a good weapon to fight with stress what.

But all of this, every sane person should understand that safe and do not harm the health of the delete dangling belly can be only through regular exercise, lack of calories, changes in food habits, and the data hingamistehnika that will help only a few to speed up the process.

Jump rope

Jumping rope — a good way to start and finish the workout, these help the body pampering, kneaded, and warm up before the together part. In addition to the regular jumping:

• improves coordination ;
• contribute to the cardio-vascular system;
• strengthens the lungs and respiratory;
• corrective posture.

Enough for 3 to 5 minutes before and after a workout, in order to improve the effectiveness of the occupation. The only warning — jumping rope is contraindicated in people who have diseases of the heart and the spine, women in the period of menstruation, pregnancy, as well as the degree of obesity.

Gymnastic collar

One more quite common in women way to reduce the volume of the region of the belly and waist — exercises using a special hoop gymnastic hula. It is indeed able to help, but its impact is local — going to be a couple of centimetres of the area, the hull, all other areas intact.

In addition, it does not strengthen the muscles, but the massage effect, conducive to the large outflow and the lymph. Hula hooping may leave bruises and bruises on the skin, all depends on its mass and quality of rubber from which it is made.

Classes with hula Hoop is contraindicated in women period are the critical days and during pregnancy, when of gynecological diseases, you have a skin rash, itching.

Tilt the

Tilt will help to strengthen the lateral muscles of the abdomen and waist. This is a simple, but effective enough exercise, familiar to many from the times studies in the school. Technical error is the following:

• starting position standing, feet shoulders;
• is the exhalation must raise your right arm up and make the slope to the left, as would be a squeeze on the left side;
• on the exhale return to the starting position;
• is exhalation to do the twist to the other side.

The effect of the strengthening can take hands dumbbell 0,5-1,5 kg or confirm the wrist weights. This creates a work the muscles of the Quad, biceps, chest and spine.

Opinion of the specialist

Experienced fitness instructors say directly: don't pay to believe the appealing photo approval "before and after", the mythical reviews, promising to pump the priest or make the cubes journalism is 10 days. Work over the body — a long process, which combines not only a regular workout, but with the right diet, work, and psychology. I explained this sequence, see above. The limitations of food and the exhausting activities does not give the result, if people cannot cope with stress, will continue to jam in difficult life situations and problems or always have the company of all of the household.

So high-quality, competent pills not detrimental to health, is both physical and psychological, the best is to contact a specialist by the clinic of losing weight. Only they can approach the issue in a complex way, to pick up such techniques, which without any difficulty to start a life and firmly fixed, makes this part.