A set of weight loss exercises and sides

After the baby is born, due to the violation of hormonal balance, metabolism or as a result of overeating, excess fat and belly fat deposits may occur.They try to get rid of the layers of fat in these places because they disrupt the look, interfere with the wearing of tight clothes.A diet to remove lipids is not enough.Abdominal weight loss exercises and sides are needed.Continuous physical training will help not only improve the appearance but also face health problems.

Why is it important to perform exercises

Effective exercises should not only be performed because they will help improve the appearance.There are also medical indications that need to achieve ideal weight according to modern standards:

1. The threat of cholesterol increases.High weight, cholesterol production increases.The excessive content of this substance in the blood exacerbates well -being and leads to the development of various diseases.
2. Risk increased by stroke and heart attack.This is especially true for people over 40, whose body index exceeds 30. With excessive mass and lipid formation in any part of the body, including in the waist area, blood vessel work deteriorates and the load on the heart increases.And these factors significantly increase the chance of heart attack.
3. Deterioration of blood circulation.If fats choose localization in the abdomen, internal organs, as well as genitals, suffer from lipid pressure.Fat layers delay the flow of nutrients, slowing blood circulation.This leads to organ oxygen hunger.General drinking -getting worse, pain and colic become frequent.The risk of developing neoplasms increases.
4. Reduction of immunity.Fat violates precise metabolism, deforming hormonal background.The body does not work corrected, which leads to its weakening.Various bacteria and microorganisms, viruses can easily penetrate the body, as immune protection is almost not working.

Another argument in favor of losing weight is a deterioration in the condition of the skin.In the case of being overweight, skin and fat folds form at the waist.Since people with excessive body mass suffer from increased sweating, 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 quietly, they can lead to widespread inflammation of the skin.

Finally, the fight against excess weight helps to get rid of very complex psychological.The quality of life in people with normal weight is much higher.

Ideal waist and weight indicators

Why try for weight loss?When performing abdominal and sides exercises, you should know what indicators (weight, waist, etc.) should be stopped. If you do not consider ideal indicators, then you can darken (behave in exhaustion) 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 more than 80 cm are more prone to cholesterol growth.Therefore, if the main purpose of losing weight from the abdomen is to reduce the risk of disease, you can stop by 70 cm, and not continue to get involved in "ideal" 60 cm.
• Nutritionists pay attention to an indicator such as the difference between the hip and waist noise.The smaller this indicator, the higher the risk of developing diseases associated with overweight.To protect yourself and improve health, you need to increase the difference between waist and buttocks.Of course, it will not get an increase in the growth of the buttocks, but to read the waist landing.
• There is a general index of the body in medical practice.It is calculated on the basis of a person's weight and growth.The formula is as follows: a weight split with a growing square in meters.At a height of 170 cm and weight of 54 pounds, we will get the body of the body 18.69.Excess weight starts from index 30. The ideal BMI is 23-25, and 18 is already insufficient.Calculate your body index.If it exceeds the 30th rate, then according to the same formula, calculate how much you need to reduce the weight to leave a group of overweight patients.
• You can also use a simpler formula for calculating normal weight.A person's optimal weight is growth (in cm.) Minus 110. So, a girl with a height of 180 cm should weigh 70 kg.However, this indicator is incorrect: it may not be suitable for men, people with a thin body constitution.

So, as exercises for losing weight sides, you need to monitor the waist and body index.It is better if the ideal weight and the waist waist will be counted to you by a nutritionist or fitness coach, cosmetologist.Modern devices allow you to calculate not only such optimal indicators as the weight and noise of different body parts.Using diagnostic equipment, you can also understand what optimal fat percentage for your body.In men, it is lower than in women.

How to choose a training program

What exercises for loss of abdominal weight and parties to perform under certain conditions?The training group must be selected individually, based on the parameters of the personal body.A fitness coach must choose the exercise program.In order for him to advise you, it is not necessary to visit the fitness center constantly.It is enough to enroll in a consultation with a time, during which a specialist will choose a training schedule for you and show how to perform certain exercises.

If you are not able to consult a specialist, you can perform general exercises - simple morning gymnastics, which lasts only 15 minutes a day.But the effectiveness of such classes is reduced.Gymnastics will help remove only a few inches of waist, if your goal is much greater, you will need to choose the program professionally.

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

1. Medical contraindications.It is best for patients with cardiovascular problems to refuse long -distance running and lifting weights.People with osteochondrosis cannot be performed with techniques where they should make unexpected movements.Women better for pregnant women to completely abandon exercises for the sides and exercises for weight loss, because their improper execution can damage the fruit.
2. The degree of target.The harder it is to achieve the goal, the harder it should be to be a training group.If you want to throw more than 5 pounds, along with effective exercises, you should observe a diet.If the goal is to quickly throw weight and reduce the waist, it is important to combine cardio exercise and compression exercises.
3. Conditions for exercise.If you visit the gym, you can use techniques that require the use of simulators.At home, you will need to abandon such techniques and do the simplest exercises.If you are engaged in aerobics, you should focus on exercises using a gymnastics ball.
4. Volume of leisure.Ideally, you have to deal with 3 times a week for 1-2 hours.But if there is not enough time, the choice should be stopped at the daily morning exercises for 15 minutes.

The sequence of exercises

In order for the lipids to leave faster, you need to perform any exercise, whether it is a gymnastics at home or vocational training, in a certain sequence.Namely:

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

The number of exercises is not limited, the main thing is that they crucified with respiratory gymnastics.It is very simple to do it - you need to take a deep, calmly breath, taking slow steps or raising and lowering your hands.

Morning

The easiest option that will help lose weight without much effort and waste of time is morning gymnastics every day.It should be associated with the right nutrition, otherwise it will not work.Basic Exercises:

1. Warm.It lasts 5-15 minutes.It consists of walking, trend, "mill".Eachdo exercise should be done 10-15 repetitions.
2. Pelvic elevators.Emphasis on the blade and shoulder heels, the pelvis rises, the top of the back is not detached from the floor.After each lift, you need to keep out for a few seconds, then return to its original position.The number of repetitions is 10-15.
3. Extend your arms and legs.Without helping yourself with your hands and holding your feet straight, start pulling your body on your feet and feet on the body.The legs should be raised above the floor, tore the back from the gymnastic carpets.Repeat from 5 to 15 times, extend to the raised position for 5 seconds.
4. The back lies on the floor, the legs are run.By tightening your feet with each other, you need to lift them 20 cm from the floor and keep them raised for up to 7 seconds.Then slowly lower it.Repeat 15 times.

Gymnastics can be done in the morning, up to 13 hours, or in the evening from 17 to 18 hours - then burnt fat processes are activated.

Gymnastics in a gym

Before starting classes in simulators, it is important to develop a competent warm composition.How to do this, see the section below.

Next, you need to choose simulators that can help reduce waist:

• Chartess simulator.The main movement is the cannon.The muscles of the hands and press are improving.Movement should be carried out for 15-20 minutes, then take a break for respiratory gymnastics.The level of withdrawal can be set and top runs do not require much effort, even unprepared girls will face a high level.
• The disc can be found both on the road and in a gym, or you can only buy for 500 rubles.They stand on the disc and they have rotated (the removable part of the disk is rotating 360 degrees, and the issue is rotating with it).No need to perform full speed.You have to catch something with both hands (most often there is an accent near the disk) and, using only the buttocks and abdominal muscles, turn the body to the left or right.The curves must be made often and quickly.The duration of the training is until the head rotates.Ideally, 2-3 approaches should be done for a few minutes.This is a good heat imitator.
• Barks for press.Here you can do press exercises from different positions.The best option is rotation, they quickly remove fat from the sides.Girls have to make 3 approaches from 15 turns, men - 5.

If the abdominal muscles get tired, give them a break by going to the routine for 10-15 minutes or doing breathing exercises.

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

Cardiocation

Cardiral training are those types of loads aimed at improving heart function.They strengthen the heart muscle, improve blood circulation, increase the endurance of the body.Training is cardio training that causes the fat burning process, which is then fixed using local exercises.

The best type of training cardio is running.At home can be performed on a routine.In the warm season, it is advisable to run in the fresh air: when class on the road, oxygen enters the body better.The optimal classroom site is a routine park.

Running should not be "to wear".The load increases growing.If you use a routine, first place a speed of 2-3 kilometers per hour (simple step), then gradually grow to 5. When you think you face such a speed without breathing, set an indicator of 7 kilometers per hour.The total class time is from 15 to 30 minutes, depending on individual durability.During exercise, it is important to observe the respiratory rules: with a slow step, taking a deep breath when running - to breathe and regular but ordered, regular, regular.

After the expiration of exercise time, it is necessary to reduce speed and walk.If you are on the routine, set a speed of 3 kilometers per hour, if you just go on the road quickly, then to a regular step.To increase the oxygen flow, make your own hands: freeze and lower them, switch over your head and then spread it to the sides.

After such a cardio training, you can continue to perform basic exercises.If you include stretching risk exercises, also perform heating equipment (twist, trend).

Additional procedures: Massage, swimming

Burning fat will accelerate if you turn to 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.It accelerates the burning of lipids, improving blood circulation.Ideally, it is worth using a professional vibration massage.But a more budget option is appropriate to visit the massage 1-2 times a week.
2. Swimming improves the condition of the skin, makes it more toned, develops the abdominal muscles.Visit the pool twice a week.For a 45-minute session, it is best to swim with techniques such as butterflies and frog.The appearance of the abdomen and sides will also improve the attack on water and water aerobics.

To remove fat, it is not enough to do just one weight loss exercise.Access to classes should be complex.Be sure to follow the nutritionist's recommendations, perform the exercises in the right order, alternate load and respiratory exercises.Then the result will not be long in the arrival.