A set of exercises to lose weight and sides

After childbirth, due to a violation of hormonal balance, metabolism or as a result of excess eating, excess fat deposits and abdomen can occur.They strive to get rid of fat layers in these places, because they spoil the appearance, interfere with the use of tight clothing.A diet to eliminate lipids is not enough.Exercises for the weight loss of the abdomen and the sides are needed.Constant physical training will help not only improve appearance, but also to deal with health problems.

Why is it important to perform exercises?

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

1. Cholesterol threat increases.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. Greater risk of stroke and heart attack.This is especially true for people over 40, whose body index exceeds 30. With the formation of excess mass and lipids anywhere in the body, even in the waist area, the work of the blood vessels worsens and load in the heart increases.And these factors significantly increase the probability of heart attack.
3. Deterioration of blood circulation.If the fats choose the location in the abdomen, the internal organs, as well as the genitals, suffer the pressure of the lipids.Fat layers delay nutrient flow, slowing down blood circulation.This leads to the starvation of oxygen organs.The general good gets worse, pain and colic become frequent.The risk of developing neoplasms increases.
4. Reducing immunity.Fat violates the correct metabolism, the hormonal deformation background.The body does not work refined, which leads to its weakening.Several bacteria and microorganisms, viruses can easily penetrate the body, since immune protection almost does not work.

Another argument in favor of losing weight is a deterioration in the condition of the skin.In the case of overweight folds, skin and fat are formed at the waist.Since people with excess body mass suffer with greater sweating, sweat accumulates in these folds, which leads to the formation of allergies, the appearance of irritation, itching, dark spots and inflammations 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 excess weight helps to get rid of many psychological complexes.The quality of life in people with normal weight is much greater.

Ideal waist and weight indicators

Why fight for weight loss?When performing exercises for the abdomen and sides, you must clearly know what indicators (weight, waist, etc.) they must stop. If you do not take into account the ideal indicators, then you can get dark (be taken to exhaustion) or, on the contrary, 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 likely to increase cholesterol.Therefore, if the main objective of the weight loss of the abdomen is to reduce the risk of diseases, it can be stopped by 70 cm and not continue participating in the "ideal" of 60 cm.
• Nutritionists pay attention to an indicator such as the difference between hip circumference and the circumference of the waist.The smaller this indicator, the greater the risk of developing diseases associated with excess weight.To protect and improve health, you must increase the difference between the waist and hips.Of course, it will not take an increase in the increase in hips, but to read the decrease in the circumference of the waist.
• 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 divided by a square of growth in 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 begins with index 30. The ideal BMI is 23-25, and 18 is already insufficient.Calculate your own body index.If it exceeds the rule of 30, according to the same formula, calculate how much you need to reduce the weight to leave a group of patients with excess weight.
• You can also use a simpler formula to calculate the normal weight.The optimal weight of a person is the growth (in cm) minus 110. Then, a girl with a height of 180 cm must weigh 70 kg.However, this indicator is inaccurate: it may not be adequate for men, people with a thin constitution of the body.

Then, as the exercises to lose weight, must monitor the waist and body index.It is better if the ideal weight and waist waist calculate for you by a nutritionist or fitness coach, cosmetologist.The modern equipment allows you to calculate not only indicators as optimal as the weight and circumference of various parts of the body.Using diagnostic devices, you can also understand what is the optimal percentage of fat for your body.In men, it is lower than in women.

How to choose a training program

What exercises for the weight loss of the abdomen and the sides to perform under certain conditions?The training set must be selected individually, based on parameters of the personal body.A physical conditioning coach must select the exercise program.For him to advise him, it is not necessary to constantly visit the gym.It is enough to register for a single time consultation, 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 with a specialist, you can perform general exercises: a simple morning gymnastics, which has only 15 minutes a day.But the effectiveness of such classes is reduced.Gymnastics will help eliminate only 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 exercises yourself.When choosing, you must take into account the following factors:

1. Medical contraindications.It is better that patients with cardiovascular problems reject the long distance race and weightlifting.People with osteochondrosis cannot be performed through techniques where they need to make sudden movements.It is better that pregnant women completely abandon the exercises on the sides and exercises for weight loss, because their inadequate execution can damage the fruit.
2. The target scale.The more difficult to achieve the goal, the more difficult it should be a set of training.If you want to launch more than 5 kilograms, along with effective exercises, you must observe a diet.If the goal is to quickly lower weight and reduce the waist, it is important to combine cardiovascular 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 leave such techniques and do the simplest exercises.If you are dedicated to aerobics, you should focus on exercises that use a gymnastics ball.
4. The volume of free time.Ideally, you must deal 3 times a week for 1-2 hours.But if there is not enough time, the choice must be stopped in the daily exercises of the morning for 15 minutes.

The sequence of exercises

For lipids to go faster, you must perform any exercise, whether home gymnastics or professional training, in a certain sequence.Namely:

• Heating or cardiovascular training.At home, it is enough to do 5 minutes.But ideally, the exercises must be preceded by a career or swimming.
• Simple exercise
• Respiratory gymnastics.
• A more complex exercise.
• Respiratory gymnastics.
• In the end, a shorter cardiovascular training or a warm to relieve muscle tension.

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

Morning gymnastics

The easiest option that will help lose weight without much effort and waste of time is morning gymnastics daily.It must be accompanied by adequate nutrition, otherwise it will not have results.Basic exercises:

1. Heating.Take 5-15 minutes.It consists of walking, inclinations, "Molino".Each exercise should be done 10-15 repetitions.
2. Pelvis raises.The emphasis on the shoulder blades and heels, the pelvis rises, the top of the back does not break the floor.After each increase, you must endure 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 sustaining straight legs, start pulling the body into the legs and your legs into the body.The legs should be lifted on the floor, start the back of the gymnastic carpet.Repeat 5 to 15 times, stay in the high position for 5 seconds.
4. The back is located on the floor, the legs are straightened.Grabbing your legs from each other, you must lift them 20 cm from the floor and hold them elevated up to 7 seconds.Then slowly let him down.Repeat 15 times.

Gymnastics can be done in the morning, up to 13 hours or at night from 5 pm to 6 pm, then the fat burning processes are activated.

Gymnastics in a gym

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

You must choose simulators who can help reduce the waist:

• Rowing simulatorThe main movement is the rowing.The muscles of the hands and the press are improving.The movement must be done for 15-20 minutes, then take a break for respiratory gymnastics.The traction level can be established and high removal simulators do not require much effort, even unprepared girls will handle them with a high level.
• Disk.It can be found both on the street and in a gym, or you can buy for only 500 rubles.They stop on the disc at feet and perform torsion (the mobile part of the disc is turning 360 degrees, and the case revolves with it).It is not necessary to perform a full speed.You must grab something with both hands (most of the time 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.The turns should be done often and quickly.The duration of training is until the head revolves.Ideally, 2-3 approaches must be made for several minutes.This is a good heating simulator.
• Bark for the press.Here you can exercise for the press from different positions.The best option is torsion, quickly eliminate the fat from the sides.Girls must make 3 approaches of 15 turns, men - 5.

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

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

Cardiation

Cardiral training are those types of loads that aim to improve the functioning of the heart.Strengthening heart muscle, improve blood circulation, increase body resistance.It is cardiovascular training that triggers the process of burning fat, which is then set using local exercises.

Cardio's best type of training is working.At home it can be done on a running tape.In the warm station, it is advisable to run in the fresh air: when classes on the street, oxygen enters the body better.The optimal place of classes is a park with running ribbons.

Running should not be "for wear."The load increases in the increase.If you use a running ribbon, it first sets a speed of 2-3 kilometers per hour (simple step), then gradually increase to 5. When you feel that you face such speed without breathing rape, it establishes an indicator of 7 kilometers per hour.The total time of the classes is 15 to 30 minutes, depending on the individual resistance.During exercise, it is important to observe the breathing rules: with a slow step, breathing deeply, when running, to make short, but ordered breathing and exhalations.

After the exercise time expires, it is necessary to reduce speed and walk.If you are on the running tape, place a speed of 3 kilometers per hour, if you are on the street, simply change quickly and then at a regular step.To increase the oxygen flow, make your hands: lift them and blame them, cross on your head and then extend it to the sides.

After cardio training of this type, you can proceed to perform basic exercises.If exercises are involved with stretch risk, perform a heating equipment (turn, inclinations).

Additional procedures: massage, swimming

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

1. The massage allows you to eliminate not only fat, but also excess skin.Accelerate lipid burning, improving blood circulation.Ideally, it is worth using a professional vibration massage.But a more budget option is suitable for visiting the masseuse 1-2 times a week.
2. Swimming improves skin condition, makes it more toned, develops the abdomen muscles.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 the sides will also improve the deadly jump in water and water aerobics.

To remove fat, it is not enough to perform only an exercise to lose weight.The focus of the classes must be complex.Be sure to follow the nutritionist recommendations, perform the exercises in the correct order, alternate the load and breathing exercises.Then the result will not be long to arrive.