Women all over the world with enviable regularity are struggling with excess weight, regardless how a lot these pounds. As a rule, the less you have, the sharper the fight. Recently, there is a tendency to take care of your body and food has spread to men, which are not, but rejoice. Problem areas for men and women are not too different: the abdomen and the thighs, and therefore, lovers of confectionery, fast food and passive way of life, let us understand what is a exercise for weight loss belly and sides, must meet in order to achieve the best results.
Why I get fat
Fat deposits on your abdomen, it is much more dangerous for the body, such as on the thighs, buttocks and other places. So, if there has been a sharp jump in weight, consult your doctor, because some kinds of fat that are associated with diseases of the internal organs.
In General, there are several causes of fat.
- Posture, which is the result of a sedentary work and passive way of life. Due to the migration of the spine internal organs are slightly pushed forward – increasing the stomach area, which is due to the lack of regular sports or normal load starts storing fat.
- Decreases with age the production of sexual hormones, which causes disturbed metabolism and break down fats worse.
- The adrenaline rush, because of the strong stress disrupt hormonal balance and adversely affect the metabolism. Therefore, the sharp jumps in weight.
- During pregnancy, woman weight is greatly increased, because of the double stress on the body – there are fat deposits on the thighs and buttocks, the skin of the abdomen stretched and after childbirth can be very quickly filled with subcutaneous fat.
- Hormonal disorders and genetic predisposition can also cause an increase in body fat percentage. In both cases, it is necessary to consult with specialists. If you have problems with hormones, self-treatment may aggravate the condition and cause additional problems. A genetic predisposition can mean a greater risk for diseases that affect the formation of body fat, often dangerous as diabetes.
- Improper sleep and food. The average person should sleep at least 7 hours a day, if not, the body begins to protect itself from stress. You should eat at least 5 times a day but small quantities – and then the food will get digested, and the feeling of hunger will not torment and the body will act as a clock.
Get rid of excess weight, remove belly and flanks are easy, if there is a time to seriously and persistently to achieve the goal, next to the main rules: exercise, proper nutrition and good sleep.
The choice to remove yourself from the belly and flanks are at home, people often neglect those rules of training, which workouts at the gym are self-explanatory.
- Before a workout room better ventilated, but must get rid of the draft before the start of classes – I don't think a stuffy nose and cough will contribute to weight loss.
- Remove all interruptions: mobile phone, social network, roommates – all of which can interfere with focus. Turn on upbeat music, a concert or a selection of clips, you can even put on the background of the film with a few subtle plot.
- When no one at home to go nude, but this is very disturbing and reduced self-organisation. Doing sports, looking, as it should in education and training: sports form and sports shoes.
- Also, if you've done your homework and stocked up on sports equipment: dumbbells, hula-hoops, jump rope, etc, but if not – no big deal, there are a lot of effective exercises without equipment.
- Prepare regular drinking water. Drinking you will want in any case, but not necessarily that he is wrong and that down mood.
- Beginning your workout with warm-up all groups of muscles, walking or jogging in place for 5 minutes. So would the muscles in tone, and on the stresses to which they will respond, and therefore, to eliminate the habit of less.
Treat exercise as a positive event, which was positive and have fun – and then the classes are a joy, and their effectiveness will increase significantly. When talking about performance...
Effective exercises for weight loss
Do not get a hang on just one type of exercises: respiratory, heart, strength and stretching are completely united in the complex. In addition, the body will usually take the load and execution of the complex will stretch (usually the body gets used to certain types of load, the maximum per month, after which the complex is necessary to amend or Supplement). So there you go.
Exercise for weight loss
Before starting the exercises in this series need to lie on your back.
- The classic exercise is known to all "Bicycle", when remaining in the prone position and lifting the legs, people legs "pedal".
- "Curl" works fine obliques, so it is correct to operate with a small amplitude. Legs bent at the knees, lower back pressed to the floor and hands behind the head. To take the breath slowly and gently lift your head and shoulders blades off the floor, then return to the start position.
- "Reverse curl" is performed, but with the head and hands, you must raise and pelvis. The lower back should not come off the floor.
- Grab hold of some steady support, press the lower back on the floor. Now lift the feet up to the head without flexing. It is difficult, however, it works fine.
- The bridge shall be carried out for strengthening the muscles of the thighs and buttocks. There is also the abdominal muscles. Stretch your arms close to your body (you can use them as extra support).
- Bend your knees, tighten your buttocks and lift torso until the shoulder blades so that the resulting single line, without sagging. In this position it is possible to determine the time (30 seconds, for the start, stop), and it is possible to make quantitatively – 15 reps.
- The Plank is a great workout that you will hate, and then you will understand its charm. Performed with a focus on elbows or on straight arms and toes. The hull must be one line, not sagging.
- Pushups (on the knees). Hands in shoulder width, and torso without sagging down, and then in its original position.
Breathing techniques are great exercises to remove belly and flanks. Bodyflex breathing exercises Strelnikova, "Oxisayz" and "Jianfei" – these techniques are most effective.
- The body is saturated with oxygen, which oxidizes the fatty cells, helps to maintain optimal for weight loss, PH, promoting the formation of ATP, reduces stress, speeds up the metabolism (more oxygen in the body, the faster it works).
- May include one or more muscle groups, which would focus on stretching.
Before you start training, be sure to learn the techniques of diaphragmatic breathing.
Breathing exercises for weight loss belly and sides is not suitable for women during pregnancy, early and late pregnancy and during lactation, people with spinal cord injuries or diseases of the heart and the circulatory system, or respiratory system.
Cardio exercise includes exercise for weight loss belly and sides is can increase the frequency of the heart beats up to 130-150 per minute. The most common types of cardio are running, Cycling, swimming, brisk walking and aerobics. The latter is very convenient to do at home.
The calculation of the forces and the realization of complex non-stop for 20-25 minutes. What exercises should I do to remove belly fat?
- Running in place does not require explanations.
- Running in place with high raising of the leg – lift your hips as high as possible on the chest, so often as it is possible to change the legs.
- "Folding Shin" – running in place with the legs bent at the knee when the foot comes almost to the buttocks.
- Jumping. Feet together, hands along the body. Jump feet apart, at the same time raising his hands to the side to position above head. Jump back to starting position.
- UPS. You can choose as the subject of a chair, bed or anything else. Lifting the right leg, the same leg and went down. Perform two sets of 10 reps for each leg.
A cardio workout, you must enter the warm-up or end power (20-30 minutes).
Contraindicated for people with vascular problems, heart and respiratory system, joints. For pregnant women, which are special complexes.
Wondered how to quickly remove belly and flanks? Strength training includes training with weights and other devices. Because of them, strengthening and shaping the body muscles, burn fat.
At home, use dumbbells for the different types of squats, lunges, implementation of cultivation of hands in the parties. Deadlifts are completely tightens the buttocks. Hula hoops work great abdominal muscles, burn fat.
Evidence for the complete rejection of all the classes a little:
- stone disease of kidney and gallbladder;
- insulin-dependent diabetes mellitus (and some others).
The main part of the contra-indications can be overcome with the help of constraints. These are the same as for the cardio.
How to eat
The question of food for weight loss and exercise is solved with the help of diet. Contains protein, fat and carbohydrates. Last used during the training. Proteins are necessary for body building – build muscle. A SMALL amount of fat the body needs for proper functioning.
Drink more water – helps to remove the cleavage products of protein, fat, toxins and saturates the body with oxygen.
So, exercises for weight loss belly and sides can be done at home. It is important for the correctness. 1. exercise week pounds and inches, will not go away, so do not complexes at least 3 times a week while eating right.