The representatives of the beautiful sex all over the world with enviable regularity are struggling with weight issues, and no matter what amount of these kilos of more. As a general rule, the less, that intensify the struggle. Lately the trend of sticking to your diet and your body is extended to men, which can brighten up. The problem areas for men and women are not very different: the belly and the thighs, and therefore, dear lovers of the pastries, fast food, and a passive style of life, we will understand, what type of exercises for slimming the abdomen and the sides should carry out in order to get the best results.
Why is the fat
The fat deposits in the abdomen much more dangerous to the body than in the hips, buttocks and other parts. Therefore, if there has been a sharp increase in weight, consult your doctor, as some types of fat are associated with diseases of the internal organs.
In general, there are several causes for the loss of fat.
- A bad posture, which is the consequence of seated at the work table or passive, the style of life. Due to the dislocation of the spine internal organs are stepping forward slightly – increases the area of the abdomen, which due to the lack of sports activities, regular or normal, it loads starts to accumulate fat.
- With age decreases the production of sex hormones, which alters the metabolism, and it is worse that break down fats.
- The emissions of adrenaline due to the strong tensions violate the hormonal status and adversely affect the metabolism. There sudden jumps in the weight.
- During pregnancy the weight of women is increased significantly, due to the double burden in the body – are the fat deposits in the hips and buttocks, the skin of the abdomen stretches and may after childbirth fill up quickly subcutaneous fat.
- Hormonal disorders and genetic predisposition can also lead to the increase in the percentage of fat in the body. In both cases it is worth consulting with a specialist. If you have problems with hormones, making it car-can only worsen the situation and cause further difficulties. The genetic predisposition can mean a high risk of diseases that affect the education of fat, often dangerous, such as diabetes mellitus.
- It is wrong to sleep mode and power. An average person should sleep at least 7 hours per day, if this does not happen, the body begins to defend itself against potential stress factors. Eating should be not less than 5 times a day but in small portions – then and the food is going to be to maintain the pace to digest, and the feeling of hunger will not torment, and the body will function as a clock.
Get rid of excess weight, eliminating the belly and the mouth is very easy, if the time be held by the mind, and work hard to go to the goal, respecting the main rules: the training, the proper diet and a good sleep.
By choosing to clean the stomach and the mouth in the home, people often neglect the rules of occupation, which in workout in the gym are all give for granted.
- Before the formation of the room is better to vent, but make sure to get rid of a current of air before the start of the classes – we do not believe that the nasal congestion and the cough will help you to lose weight.
- Eliminate distractions such as cell phone networks, social networks, the neighbors of the apartment, which can hinder concentration. Turn on rhythmic music, a concert, or a selection of clips, you can even put in the background of the movie with some discreet history.
- When there is no one at home to practice while nude, but it is very annoying, and reduces the self-organization. Since that the sport is doing here and looks as expected in the training: the sports and athletic footwear.
- Well, if you have prepared and stocked the sports equipment: dumbbells, hula hoop, jump rope, etc, but if not it does not matter, there are many effective exercises without inventory.
- Prepare normal drinking still water. Drink you want in any case, what you don't have to be distracted and bring down the mood.
- Start the workout with a warm up of all muscle groups, walking or jogging in place for 5 minutes. So bring the muscles of the pelvis, and the load you are going to respond, as well, and the pain with dannoy less.
Try to training as to the positive of the event, look for the positive and have fun – then, and the classes will be in the joy, and your effectiveness will soar at times. With regard to the effectiveness of the...
Effective exercises for weight loss
It's not worth doing an emphasis only on a form of exercise: respiratory, cardiovascular, strength and stretching combined to perfection in the complex. In addition, the body will be normal to perceive the load, and the execution of the complex can be stretched (usually the body gets used to a particular type of load maximum of a month, after which the structure it is necessary to change or complement). So here we go.
Exercises to lose weight
Before you begin any exercise of this series needs to stay in the back.
- The classic exercise is known as "cycling", when staying in supine position and lift her legs up, the man of the feet, "turn the pedals".
- "Twist" well it works the abdominal muscles, obliques, therefore, properly comply with a small amplitude. The legs bent at the knees, the waist is fastened to the floor, and the hand reaching to the head. On an inhalation slowly and slightly lift your head and shoulder blades of the floor, and then return to the starting position.
- "Otherwise," to twist, also, but along with the head and arms should be lifted and the pelvis. Lomo and you should not leave the ground.
- Take it with the hands for some sustainable of the tray, press the back to the floor. Now, lift the feet to the head, without bending. It is difficult, but it works perfectly.
- The bridge is performed to strengthen the muscles of the thighs and the buttocks. Here also involved the abdominal muscles. Stretch the arms along the trunk (can be used as extra support).
- Bend at the knees, squeezing the glutes and lift the trunk until the shoulder blades so that it formed a single line, without bending. In such a situation, it can be set in the time (30 seconds, for a start, it is enough), and can be performed to quantify 15 times for the approach.
- Strap is an excellent exercise, that first you will hate, and then you will realize its charm. It is performed with an approach or in the elbows or in straight from the hands and tiptoes. The trunk should be a single line, without bending.
- Pushups (to begin with, in the knees). Hands to the width of the shoulders, the trunk without bending down to the bottom, then to the initial position.
Breathing techniques – excellent exercises to eliminate the belly and the mouth. Bodyflex, gymnastics respiratory Strelnikova, "Oxisayz" and "Jianfei" – these techniques are considered as the most effective.
- The body is saturated with oxygen, which oxygenates the cells of fat, helps to maintain optimal for weight loss PH, contributing to the formation of atp, reduces stress levels, increases metabolism (the more oxygen in the body, the faster it works).
- Can use one or several groups of muscles, focus on stretching.
Before you begin a workout, necessarily dominates the technique of phrenic breathing.
Breathing exercises for slimming the abdomen and the sides are not suitable for women during pregnancy in the first and last dates and the breastfeeding, people with spinal cord injury or cardiovascular disease, or respiratory.
Cardio-training includes exercises for slimming the abdomen and sides, are capable of increasing the frequency of beats of the heart to 130-150 per minute. The most common types of cardio are considered as running, cycling, swimming, fast walking and aerobics classes. The latter is very convenient to do at home.
Calculate the force and follow the complex non-stop for 20-25 minutes. What exercises to do to eliminate belly?
- Running in place of explanations does not need.
- Running in a place with high raising the hip – lift your hips as high as possible on the chest, the most often changing legs.
- "Overcasting of the leg" run in place bend the leg at the knee, when the plant reaches almost up to the buttocks.
- Jumps. With feet together, arms along the housing. Jump to separate the legs, at the same time, raising the arms to the position above the head. Jump back to the starting position.
- Elevations. You can choose as the object of the chair, bed, or something more. Going up to him with the right leg, with the same leg and went down. Perform two approaches 10 times for each leg.
Cardio-training should be included in the training, or terminate the driving (20-30 minutes).
Should not be administered to persons with problems of sosudisto-cardiac and respiratory, with the joints. For pregnant women who have complex.
You have asked how fast of to clean the stomach and the mouth? The weight training are the classes of dangerous goods to and from other devices. Thanks to them, the consolidation and strengthening of the muscles of the body, the burning of the fat.
In the home use weights for different types of squats, attacks, to make openings in the parts. Stanovaya the shot pulled taut buttocks. Hula hoop well handle the muscles of the abdomen, burn fat.
Indication of malfunctions of the classes a little:
- attacks of suffocation;
- stone disease of the kidneys and the gallbladder;
- insulin-dependent form of diabetes and some others).
The main part of the contra-indications of success may be reduced by restrictions. Are the same, as the cardiovascular.
How to eat
The question of the power to lose weight and the practice of sports activities is resolved by using the gym of the diet. Includes proteins, fats, and carbohydrates. The past is consumed during exercise. Proteins are necessary for the construction of a body for construction of muscles. And a SMALL amount of fat is needed by the body for normal work.
Drinking more water helps to eliminate decomposition products of the proteins, fats, toxins and feeds the body with oxygen.
Then, exercises for slimming the abdomen and the flanks can be done at home. An important point is the regularity. From the 1 of training in the week to kilograms and centimeters, not iran, therefore, must complex of no less than 3 times a week, correctly when this eating.