A series of exercises to lose weight and sides

After childbirth, due to a violation of hormonal balance, metabolism or due to excess of food, excess deposits of fat in life and abdomen may occur in excess.They strive to get rid of fatty layers in these places, because they ruin the appearance, interfere with wearing active clothes.A diet to remove lipids is not enough.Exercises for weight loss of the abdomen and sides are required.Constant physical training will help not only improve the appearance, but also to cope with health problems.

Because it is important to perform exercises

Effective exercises must be performed not only because they will help improve the appearance.There are also medical indications with which it is necessary to obtain the ideal weight according to modern standards:

1. The threat of cholesterol increases.With a high weight, cholesterol production increases.The excessive content of this Blood substance worsens good and leads to the development of various diseases.
2. Increased risk of stroke and heart attack.This is particularly true for people over the age of 40, whose body index exceeds 30 years.With excess mass and lipid formation in any part of the body, even in the area of life, the work of the blood vessels worsens and the load on the heart increases.And these factors significantly increase the probability of heart attack.
3. Deterioration of blood circulation.If fats choose localization in the abdomen, the internal organs and the genitals, they suffer from the pressure of the lipids.The layers of fat delay the flow of nutrients, slowing down blood circulation.This leads to organ oxygen hunger.General well -being -being worsen, pain and colic become frequent.The risk of developing neoplasms increases.
4. Reduce immunity.Grasso violates the correct metabolism, deform the hormonal background.The body does not work debuts, which leads to its weakening.Various bacteria and microorganisms, viruses can easily penetrate the body, since immune protection does not work almost.

Another topic in favor of weight loss is a deterioration of skin conditions.In the case of overweight, the skin and fat folds form in life.Since people with an excess body mass suffers from greater sweating, sweat accumulates in these folds, which leads to the formation of allergies, the appearance of irritation, itching, dark points and inflammation on the surface of the epidermis.These problems prevent the beach and public swimming pools from visiting silently, can lead to a vast inflammation of the skin.

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

Ideal indicators in life and weight

Why fight for weight loss?When performing abdomen and sides exercises, it is necessary to clearly know which indicators (weight, life, etc.) should be stopped. If you do not take into account the ideal indicators, you can obscure (bring you to tiredness) or, on the contrary, do not get the result.

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

• People who have a life of over 80 cm are more prone to the increase in cholesterol.Therefore, if the main purpose of weight loss from the abdomen is to reduce the risk of diseases, it is possible to stop by 70 cm and do not continue to engage in the "ideal" 60 cm.
• Nutritionists pay attention to an indicator such as the difference between the circumference of the hip and the circumference of life.The smaller this indicator, the greater the risk of developing diseases associated with excess weight.To protect yourself and improve health, you must increase the difference between life and hips.Of course, it will not take an increase in the increase in the hips, but to read the decrease in the circumference of life.
• There is an index of the general body in medical practice.It is calculated on the basis of the weight and growth of a person.The formula is as follows: a weight divided by a growth of growth in the meters.With a height of 170 cm and a weight of 54 kilograms, we will receive the body of the body 18.69.The excess weight starts from index 30. The ideal IDE is 23-25 and 18 is already insufficient.Calculate your body index.If it exceeds the norm of 30, then according to the same formula, calculate how much it is necessary to reduce the weight to leave a group of patients with excess weight.
• You can also use a simpler formula for calculating normal weight.The optimal weight of a person is the growth (in cm.) Less 110. So, 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 constitution of the body.

So, since exercises to lose weight, it is necessary to monitor the index of life and body.It is better if the ideal weight and life of life will be calculated for you by a nutritionist or a fitness coach, cosmetologist.Modern equipment allows you to calculate not only optimal indicators such as the weight and circumference of various parts of the body.Using diagnostic devices, you can also understand what the optimal percentage of fats for your body is.In men, it is lower than women.

How to choose a training program

What are the exercises for weight loss of the abdomen and sides in certain conditions?The training set should be selected individually, based on the personal body parameters.A fitness trainer should select the exercise program.To advise you, it is not necessary to constantly visit the fitness center.Just subscribe to a consultancy once, during which a specialist will choose a training program for you and show how to perform certain exercises.

If there is no opportunity to consult a specialist, you can perform general exercises: simple morning gymnastics, which requires only 15 minutes a day.But the effectiveness of these classes is reduced.Gymnastics will help to remove only a few centimeters of life, if your goal is much bigger, you will have to select the program in a professional way.

In extreme cases, you can choose the same exercises.When choosing, it is necessary to take into account the following factors:

1. Medical contraindications.It is better for patients with cardiovascular problems to refuse the long distance run and weight lifting.People with osteochondrosis cannot be performed by techniques in which they have to make sudden movements.It is better that pregnant women completely abandon the exercises for the sides and exercises for weight loss, because their improper execution can damage the fruit.
2. The scale of the target.The more difficult it is to achieve the goal, the more difficult it should be a series of training.If you want to launch more than 5 kilograms, together with effective exercises, you have to observe a diet.If the goal is to quickly drop the weight and reduce life, 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 engaged in aerobics, you should focus on exercises using a gym ball.
4. The volume of free time.Ideally, you have to face 3 times a week for 1-2 hours.But if there is not enough time, the choice should be stopped at daily morning exercises for 15 minutes.

The sequence of exercises

In order for lipids to leave faster, it is necessary to perform exercises, whether it is gymnastics at home or professional training, in a certain sequence.That is to say:

• Heating or cardio training.At home, it is enough to make gymnastics of 5 minutes.But ideally, the exercises should be preceded by a race or swimming.
• Simple exercise.
• Respiratory gymnastics.
• A more complex exercise.
• Respiratory gymnastics.
• In the end - a shorter cardio workout or a heat -Up to relieve muscle tension.

The number of exercises is not limited, the main thing is that they have interspersed with respiratory gymnastics.It is very simple to perform it: you have to breathe deeply, calmly, take slow steps or lift and lower your hands.

Morning gymnastics

The simplest option that will help to lose weight without too much effort and waste of time is morning gymnastics every day.It must be accompanied by proper nutrition, otherwise there will be no result.Basic exercises:

1. Heating.It takes 5-15 minutes.It consists of walking, inclinations, "mill".Each exercise must be performed 10-15 repetitions.
2. Pelvis lifts.The emphasis on the shoulder blades and heels, the pelvis rises, the upper part of the back does not detach from the floor.After each increase, it is necessary to resist 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 you with your hands and holding your legs straight, start pulling the body on your legs and legs to the body.The legs must be raised above the floor, torn the rear from the gym carpet.Repeat from 5 to 15 times, delay in a raised position for 5 seconds.
4. The rear is located on the floor, the legs are straightened.By hooking the legs against each other, you have to lift them 20 cm from the floor and keep them raised up to 7 seconds.Then lower it slowly.Repeat 15 times.

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

Gymnastics in a fitness center

Before starting the lessons on the simulators, it is important to lead a competent heat.How to do it, see the section below.

Subsequently, you have to choose simulators who can help reduce life:

• Rowing simulator.The main movement is rowing.The muscles of the hands and printing are improving.The movement should be performed for 15-20 minutes, then take a break for respiratory gymnastics.The level of traction can be set and the high rowing simulators do not require much effort, even the unprepared girls will face a high level.
• Disc.It can be found both on the street and in a fitness center, or you can only buy 500 rubles.They are on the disc standing and have performed torsion (the mobile part of the disc is turning 360 degrees and the custody is turning with it).There is no need to perform maximum speed.You should take something with both hands (very often there is an emphasis next to the disc) and, using only the hips and muscles of the abdomen, turn the body to the left or right.Shifts should be made often and quickly.The duration of training is until the head turns.Ideally, 2-3 approaches should be made for several minutes.This is a good heating simulator.
• Barking the press.Here you can do printing exercises from different positions.The best option is torsion, they quickly remove fat from the sides.The girls should make 3 approaches of 15 twists and turns, men - 5.

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

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

Cardiocation

Cardiiral training are those types of loads that aim to improve the functioning of the heart.They strengthen heart muscle, improve blood circulation, increase body resistance.It is the cardio formation that triggers the fat combustion process, which is then fixed 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 fresh air: when the lessons on the street, oxygen enters the body better.The optimal place of the classes is a park with treadmill.

The race should not be "for wear".The load increases increasing.If you use a treadmill, first set a speed of 2-3 kilometers per hour (simple step), then gradually increases to 5. When you think you face this speed without breathing violation, set a 7 kilometer indicator per hour.The total time of the lessons is between 15 and 30 minutes, depending on the individual resistance.During the exercise, it is important to observe the rules of breathing: with a slow step, breathing deeply, during the race - to make short, but ordered, breaths and regular exanes.

After the expiry of the operating time, speed and walking must be reduced.If you are on the treadmill, set a speed of 3 kilometers per hour, if on the street, just go to fasting, then at a regular step.To increase the flow of oxygen, make your hands: lift and lower them, cross the head and then spread it on the sides.

After this cardio training, it is possible to carry out the execution of basic exercises.If exercises are involved with a risk of stretching, also perform heating equipment (twisting, inclinations).

Additional procedures: massage, swimming

The combustion of fats will accelerate if it resorts to the help of some additional procedures.The best options are massage and swimming:

1. The massage allows you to remove not only fat, but also excess skin.It accelerates the combustion of lipids, improving blood circulation.Ideally, it is worth using a professional vibrations masseur.But a larger budget option is suitable for the masseur 1-2 times a week.
2. Swimming improves skin conditions, makes it more toned, develops the muscles of the abdomen.Visit the swimming 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 roinper of the aerobics of water and water.

To remove the fat, it is not enough to perform only an exercise for weight loss.The approach to the classes should be complex.Make sure to follow the nutritionist's recommendations, perform the exercises in the correct order, alternate the loading and breathing exercises.So the result will not go for a long time.