A number of exercises for losing weight and pages

After birth, excessive fat deposits can occur due to a violation of hormonal balance, the metabolism or due to excessive food in the waist and the stomach.They strive to get rid of the fat layers at these places because they spoil the appearance and disturb the wearing of close clothes.A diet for removing lipids is not sufficient.Exercises for the weight loss of the abdomen and sides are required.Constant physical training not only helps to improve the appearance, but also to cope with health problems.

Why is it important to carry out exercises

Effective exercises don't just have to be carried out because they help to improve the appearance.There are also medical tips with which it is necessary to achieve the ideal weight according to modern standards:

1. The threat from cholesterol climbing.Cholesterol production increases with high weight.The excessive content of this substance in the blood worsens well and leads to the development of various diseases.
2. Increased risk of stroke and heart attack.This applies in particular to people over the age of 40 whose body index 30 exceeds.With excess mass and lipid formation in every body part, including in the waist area, the work of blood vessels deteriorates and the load of the heart increases.And these factors significantly increase the likelihood of heart attack.
3. Determination of blood circulation.When fats in the stomach choose the localization, internal organs and genitals suffer from the pressure of lipids.Layers of fat delay the nutrient flow and slow down the blood circulation.This leads to oxygen hunger for organs.General fountain crushed is deteriorated, pain and colic are common.The risk of developing neoplasms increases.
4. Reduce immunity.Fat violates the right metabolism, deform hormonal background.The body does not work debugged, which leads to its weakening.Different bacteria and microorganisms, viruses can easily penetrate the body because immune protection almost does not work.

Another argument for losing weight is a deterioration in the skin condition.When overweight, skin and fat folds form in the waist.Since people with an excess body mass suffer from increased sweating, sweat gather in this wrinkle, which leads to the formation of allergies, the occurrence of irritation, itching, dark spots and inflammation on the surface of the epidermis.Such problems prevent the beach and the public pools from being visited quietly.You can lead to extensive inflammation of the skin.

After all, the fight against being overweight helps to get rid of many psychological complexes.The quality of life in people with normal weight is much higher.

Ideal waist and weight indicators

Why strive for weight loss?If you carry out exercises for the abdomen and pages, you must clearly know which indicators (weight, waist, etc.) should be stopped. If you do not take ideal indicators into account, you can cover up (to get to exhaustion) or on the contrary not receive the result.

Here are some facts that help choose the ultimate goal of losing weight:

• People with a waist of more than 80 cm are more susceptible to increased cholesterol levels.If the main purpose of weight loss consists of reducing the risk of diseases, you can stop at 70 cm and do not go into the "ideal" 60 cm.
• Nutritionists pay attention to such an indicator as the difference between the hip size and the waist scope.The smaller this indicator, the higher the risk of developing diseases associated with overweight.To protect yourself and improve health, you have to increase the difference between waist and hips.Of course, the increase in hips is not increased, but read the decrease in the waist circumference.
• There is a general body index in medical practice.It is calculated on the basis of the weight and growth of a person.The formula is as follows: a weight that is divided by a square of the growth of the meters.With a size of 170 cm and a weight of 54 kilograms, we get the body of the body 18.69.The overweight begins from index 30. The ideal BMI is 23-25 and 18 is already not sufficient.Calculate your own body index.If it exceeds the standard of 30, according to the same formula, you calculate how much you need to reduce weight to leave a group of patients with excess weight.
• You can also use a simpler formula to calculate normal weight.The optimal weight of a person is growth (in cm.) Minus 110. A girl with a height of 180 cm should weigh 70 kg.However, this indicator is inaccurate: it may not be suitable for men, people with a thin condition of the body.

So if you need the exercises to lose weight, you need to monitor the waist and body index.It is better if the ideal weight and waist of the waist are calculated for you by a nutritionist or fitness trainer, beautician.With modern devices, you can not only calculate optimal indicators as the weight and scope of different body parts.With diagnostic devices you can also understand what optimal percentage of fat for your body.It is lower for men than in women.

How to select a training program

What exercises for the weight loss of the abdomen and pages that should be carried out under certain conditions?The training set should be selected individually based on personal body parameters.A fitness trainer should select the training program.So that he can advise you, it is not necessary to constantly visit the fitness center.It is sufficient to register for one -time advice in which a specialist selects a training plan for you and shows how certain exercises can be carried out.

If there is no opportunity to advise yourself with a specialist, you can do general exercises - simple morning exercises that only lasts 15 minutes a day.However, the effectiveness of such classes is reduced.The gymnastics will help remove only a few centimeters of the waist.If your goal is much larger, you need to select the program professionally.

In extreme cases you can select exercises yourself.When selecting, you must take the following factors into account:

1. Medical contraindications.For patients with cardiovascular problems, it is better to refuse long -distance runs and weightlifting.People with osteochondrosis cannot be carried out by techniques in which they have to carry out sudden movements.For pregnant women, it is better to completely give up exercises for the sides and exercises for weight loss, since their improper execution can damage the fruits.
2. The scale of the target.The more difficult it is to achieve the goal, the more difficult it should be to be a series of training.If you want to throw more than 5 kilograms together with effective exercises, you have to watch a diet.If the goal is to lower the weight quickly and reduce the waist, it is important to combine cardio training and press exercises.
3. Conditions for exercise.When you visit the gym, you can use techniques that require the use of simulators.At home you have to give up such techniques and do the simplest exercises.If you are involved in aerobics, you should concentrate on exercises with a gymnastics ball.
4. The volume of leisure.Ideally, you have to deal with three times a week for 1-2 hours.However, if there is not enough time, the choice of daily morning exercises should be stopped for 15 minutes.

The sequence of exercises

In order for lipids to go faster, you must carry out exercises in a certain order, regardless of whether it is gymnastics or professional training.Namely:

• Warm up or cardio training.At home it is enough to make 5-minute gymnastics.Ideally, the exercises should be preceded by a run or swimming.
• Simple exercise.
• Breathing gymnastics.
• A more complex exercise.
• Breathing gymnastics.
• In the end -a shorter cardio training or warm -up to relieve muscle tension.

The number of exercises is not limited, the main thing is that it prevails with breathing exercises.It is very easy to do it - you have to breathe deeply and calmly, take slow steps or lift and lower your hands.

Morning gymnastics

The simplest option that will help to lose weight without great effort and waste of time is the daily Morning gymnasium.It must be accompanied by the right nutrition, otherwise there will be no result.Basic exercises:

1. Warm up.Takes 5-15 minutes.It is in walking, tendencies, "mill".Each exercise must be carried out 10-15 repetitions.
2. Pelvic lifts.The focus on the shoulder blades and heels, the pool rises, the upper back does not dissolve from the ground.After each ascent, you have to hold on for a few seconds and then return to its original position.The number of repetitions is 10-15.
3. Extend your arms and legs.When you help yourself with your hands and keep your legs straight, pull your body to your leg and your legs to the body.The legs have to be raised over the floor and the back from the gymnastics carpet must be torn.Repeat the 5 to 15 times 5 seconds in the increased position.
4. The back lies on the floor, the legs are straightened.If you cling to each other with your legs, you have to lift them 20 cm from the floor and raise them for up to 7 seconds.Then slowly lower.Repeat 15 times.

The gymnastics can be carried out in the morning, up to 13 hours or in the evening from 17 to 18 hours - then the processes of the combustion fat are activated.

Gymnastics in a fitness center

Before you start teaching via simulators, it is important to carry out a competent warm -up.How to see this in the section below.

Next you have to select simulators that can help with reducing the waist:

• Rowing simulator.The main movement is rowing.The muscles of the hands and the press improve.The movement should be carried out for 15 to 20 minutes and then take a break for breathing exercises.The traction level can be defined and high - rowing simulators do not require much effort, even unprepared girls will be completed with a high level.
• Disc.It can be found on the street and in a fitness center or you can only buy 500 rubles.They stand in the feet on the hard disk and carried out torsion (the mobile part of the disc turns 360 degrees and the case rotates with it).No need to do full speed.You should grab something with both hands (mostly the focus is on the window) and only turn your body the hips and muscles of the abdomen to the left or right.Curves should take place often and quickly.The duration of the training is until the head turns.Ideally, 2-3 approaches should be carried out for a few minutes.This is a good heating simulator.
• Bark for the press.Here you can do exercises for the press from different positions.The best option is torsion, they quickly remove fat from the sides.Girls should carry out 3 approaches of 15 twists, men - 5.

When the abdominal muscles get tired, go on vacation by going to the treadmill for 10-15 minutes or doing breathing exercises.

During the fitness, it is recommended to use a fitness corset that is selected individually.

Cardiocation

Cardiral training is such types of loads that aim to improve the functioning of the heart.They strengthen the heart muscle, improve blood circulation, increase the endurance of the body.It is cardio training that triggers the process of burning fat, which is then fixed with local exercises.

The best type of cardio training is running.It can be done on a treadmill at home.In the warm season, it is advisable to walk in the fresh air: when lessons are on the street, oxygen gets better into the body.The optimal location of the lesson is a park with treadmills.

Running should not be "for wear".The burden increases.If you use a treadmill, first set a speed of 2 to 3 kilometers per hour (simple step) and gradually increase to 5. If you have the feeling that you will finish with such a speed without breathing injury, find an indicator for 7 kilometers per hour.The total time of the lesson is 15 to 30 minutes, depending on the individual endurance.During the exercise, it is important to observe the rules of breathing: with a slow step, deep breathing while running -, short but regular breaths and exhales.

After the practice period has expired, it is necessary to reduce the speed and walk on foot.If you are on the treadmill, make a speed of 3 kilometers per hour when you are on the street on the street and then switch too quickly to a normal step.To increase the oxygen flow, make your hands: lift it and lower it, cross your head and then distribute it on the sides.

After such a cardio training, you can do basic exercises.If exercises with the risk of stretching are involved, they also carry out heating equipment (twisting, tendencies).

Additional procedures: massage, swimming

Fat burning accelerates when you fall back on the help of some additional procedures.The best options are massages and swimming:

1. With the massage you can not only remove fat, but also excess skin.It accelerates the burning of lipids and improves blood circulation.Ideally, it is worth using a professional vibration massager.However, a better budget option is suitable for visiting the masseur once a week.
2. Swimming improves the condition of the skin, makes it stronger, develops the muscles of the abdomen.Visit the pool twice a week.For a 45-minute session, it is better to swim with techniques such as butterfly and frog.The appearance of the abdomen and sides will also improve the Somersault in water and water aerobics.

To remove fat, it is not enough to only carry out one exercise for weight loss.The approach to the class should be complex.Be sure to follow the recommendations of the nutritionist, carry out the exercises in the correct order and change the load and breathing exercises.Then the result will not come long.