A set of exercises to lose weight and sides

After delivery, due to a violation of hormonal balance, metabolism or as a result of excessive deposits, excess fat at the waist and abdomen may occur.They strive to get rid of the layers of fat in these places, because they spoil their appearance, they interfere with wearing tight clothes.A diet to remove lipids is not enough.Weight loss exercises of the abdomen and sides are required.Constant physical training will not only help improve appearance but also deal with health problems.

Why is it important to perform exercises

Effective exercises should be performed not only because they will help improve their appearance.There are also medical indications by which it is necessary to achieve the ideal weight by modern standards:

1. The threat of increased cholesterol.With high weight, cholesterol production increases.The excessive content of this substance in the blood worsens well and leads to the development of various diseases.
2. Higher risk of stroke and heart attack.This is especially true for people over 40 years old, whose body index exceeds 30. With excess mass and lipid formation in any part of the body, including in the waist area, the work of blood vessels worsening and the heart load increases.And these factors significantly increase the likelihood of heart attack.
3. Deterioration of blood circulation.If the fats choose location in the abdomen, the internal organs, as well as the genitals, suffer from lipid pressure.The fat layers delay nutrient flow, reducing blood circulation.This leads to oxygen hunger from the organs.The good -overall is worse, pain and colic become frequent.The risk of developing neoplasms increases.
4. Reducing immunity.Fat violates correct metabolism, the deformed hormonal background.The body does not work purified, which leads to its weakening.Several bacteria and microorganisms, viruses can easily penetrate the body, as immune protection is hardly functioning.

Another argument in favor of weight loss is a deterioration in skin condition.In the case of overweight, the skin and fat folds form at the waist.As people with excess body mass suffer from increasing perspiration, sweat accumulates in these folds, which leads to the formation of allergies, the appearance of irritation, itching, dark spots and inflammation on the surface of the epidermis.Such problems prevent the beach and public pools from visiting silently, they can lead to extensive skin inflammation.

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

Ideal waist and weight indicators

Why fight for weight loss?When performing exercises for the abdomen and sides, you need to clearly know which indicators (weight, waist, etc.) should be interrupted. If you do not take into account the ideal indicators, you may obscure (exhaust) or, on the contrary, do not get the result.

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

• People who have a waist of over 80 cm are more likely to increased cholesterol.Therefore, if the main objective of abdomen weight loss is to reduce the risk of disease, you can stop by 70 cm and not continue to get involved at 60 cm "ideal".
• Nutritionists pay attention to an indicator as the difference between hip circumference and waist waist.The lower this indicator, the higher the risk of developing diseases associated with overweight.To protect and improve health, you need to increase the difference between the waist and hips.Obviously, it will not be necessary to increase hips, but to read the decrease in waist circumference.
• There is a general index of the body in medical practice.It is calculated based on a person's weight and growth.The formula is as follows: a weight divided by a square of growth in meters.With a height of 170 cm and weight of 54 kg, we will receive the body of the body 18.69.Overweight begins in index 30. The ideal IMP is 23-25 and 18 is already insufficient.Calculate your own body index.If you exceed the 30 standard, according to the same formula, calculate how much you need to reduce weight to leave a group of overweight patients.
• You can also use a simpler formula for calculating normal weight.The ideal weight of a person is growth (in cm.) Less 110. Therefore, 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 body constitution.

So, like the weight sides exercises, you need to monitor the waist and body index.It is better if the ideal weight and waist of the waist will be calculated for you by a nutritionist or fitness coach, cosmetologist.Modern equipment allows not only ideal indicators such as the weight and circumference of various parts of the body.Using diagnostic devices, you can also understand the ideal percentage of fat for your body.In men, it is smaller than in women.

How to choose a training program

What exercises for weight loss of the abdomen and sides to execute under certain conditions?The training set should be selected individually, based on the personal parameters of the body.A fitness coach must select the exercise program.For him to advise it, it is not necessary to constantly visit the Fitness Center.Just register for a single appointment during which an expert will choose a training schedule for you and show you how to perform certain exercises.

If there is no opportunity to consult an expert, you can perform general exercises - simple morning gymnastics, which takes only 15 minutes a day.But the effectiveness of such classes is reduced.Gymnastics will help remove just a few centimeters from the waist, if your goal is much larger, you will have to select the program professionally.

In extreme cases, you can choose the exercises.When choosing, you need to consider the following factors:

1. Against medical indication.It is best for patients with cardiovascular problems to refuse running and long -distance weight survey.People with osteochondrosis cannot be performed by techniques where they need to make sudden movements.It is better for pregnant women to completely abandon sides and weight loss exercises because their inadequate execution can damage the fruit.
2. The scale of the target.The harder it is to reach the goal, the harder it should be a set of training.If you want to play more than 5 kg, along with effective exercises, you need to observe a diet.If the goal is to fall quickly and reduce the waist, it is important to combine cardio training and press exercises.
3. Conditions for exercise.If you visit the gym, you can use techniques that require the use of simulators.At home, you will have to abandon these techniques and do the simplest exercises.If you are involved in aerobic, you should focus on exercises using a gym.
4. The free time volume.Ideally, you need to deal with 3 times a week for 1-2 hours.But if there is not enough time, the choice should be interrupted in daily mornings for 15 minutes.

The sequence of exercises

For lipids to come out faster, you need to perform any exercise, whether it is gymnastics at home or professional training in a given sequence.Namely:

• Heating or cardio training.At home, just do 5 minutes gymnastics.But ideally, the exercises must be preceded by a race or swimming.
• Simple exercise.
• Respiratory gymnastics.
• A more complex exercise.
• Respiratory gymnastics.
• In the end - shorter or hottely cardio training - to relieve muscle tension.

The number of exercises is not limited, the main thing is that they intersect with respiratory gymnastics.It is very simple to execute it - you need to breathe deeply, calmly, taking slow steps or lifting and lowering your hands.

Morning Gymnastics

The easiest option that will help lose weight without much effort and waste of time is the morning gymnastics daily.It should be accompanied by proper nutrition, otherwise there will be no result.Basic Exercises:

1. Heating.It takes 5 to 15 minutes.It consists of walking, inclinations, "Mill".Each exercise should be done from 10 to 15 repetitions.
2. Pelvis gets up.The emphasis on the shoulder blades and jumps, the pelvis is born, the upper back does not move away from the floor.After each increase, you need to stand for a few seconds and then return to your original position.The number of repetitions is 10-15.
3. Extend your arms and legs.Without helping yourself with your hands and holding your straight legs, start pulling your body to your legs and legs to the body.The legs need to be raised above the floor, tear the back of the gym rug.Repeat 5 to 15 times, remain at a high position for 5 seconds.
4. The back is on the floor, the legs are straightened.Packing your legs to each other, you need to lift them to 20 cm from the floor and keep them up to 7 seconds.Then lower slowly.Repeat 15 times.

The gymnastics can be done in the morning, until 13 hours or at night from 17 to 18 hours - so the fat burning processes are activated.

Gymnastics in a fitness center

Before starting classes on simulators, it is important to perform a competent hot.How to do this, see the section below.

Then you need to choose simulators that can help reduce your waist:

• Rowing simulator.The main motion is Remo.The muscles of the hands and the press are improving.The movement should be performed for 15 to 20 minutes and then take a break for respiratory gymnastics.The traction level can be defined and the rowing simulators do not require much effort, even unprepared girls deal with a high level.
• Disk.It can be found on the street and in a fitness center, or you can buy for only 500 rubles.They are on the disk in feet and executed twisting (the moving part of the album is spinning 360 degrees, and the case is spinning with it).There is no need to perform the top speed.You should get something with both hands (most of the time, there is an emphasis beside the disc) and, using only the hips and muscles of the abdomen, rotate the body to the left or right.Rounds should be done frequently and quickly.The duration of the training is until the head turns.Ideally, 2-3 approaches should be made for several minutes.This is a good heating simulator.
• Barges to the press.Here you can do press exercises of different positions.The best option is torsion, they quickly remove fat from the sides.Girls should make 3 approaches of 15 twists, men - 5.

If the abdominal muscles get tired, make them vacation by going to 10 to 15 minutes or doing breathing exercises.

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

Cardocation

Cardral training is these types of loads that aim to improve heart function.They strengthen the cardiac muscle, improve blood circulation, increase body resistance.It is cardio training that triggers the fat burning process, which is then corrected using local exercises.

The best type of cardio training is running.At home, it can be performed on a treadmill.In the hot season, it is advisable to run in fresh air: when classes on the street, oxygen enters the body better.The ideal place of classes is a park with treadmills.

The race should not be "for wear".The load increases in the increase.If you use a treadmill, first set a speed of 2-3 kilometers per hour (simple step) and then increase gradually to 5. When you feel that you deal with this speed without a violation, set a 7-kilometer indicator per hour.The total time of classes is 15 to 30 minutes, depending on individual resistance.During exercise, it is important to observe the rules of breathing: with a slow step, breathing deeply, running - to do short but sorted, regular breaths and examination.

After exercise time expires, it is necessary to reduce speed and walk.If you are on the treadmill, set a speed of 3 kilometers per hour, if you are on the street, just change quickly and then to a regular step.To increase oxygen flow, make your hands: lift them and lower them, cross your head and then spread it to the sides.

After cardio training, you can perform basic exercises.If the stretching risk exercises are involved, perform additional heating equipment (torsion, inclinations).

Additional procedures: massage, swimming

Fat burning will accelerate if you use the help of some additional procedures.The best options are massage and swimming:

1. Massage allows you to remove not only fat but also excess skin.Accelerates lipid burning, improving blood circulation.Ideally, it is worth using a professional vibration massager.But a more budget option is to visit masseuse 1-2 times a week.
2. Swimming improves the condition of the skin, makes it more toned, develops the muscles of the abdomen.Visit the pool twice a week.For a 45 -minute session, it is better to swim with techniques like Butterfly and The Frog.The appearance of the abdomen and sides will also improve the stagger in the aerobics of water and water.

To remove fat, it is not enough to perform just one exercise for weight loss.The class approach must be complex.Be sure to follow the nutritionist's recommendations, do the exercises in the correct order, alternate the load and breathing exercises.So the result will not take long to arrive.