A set of exercises for losing weight and sides

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

Why is it important to perform exercises

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

1. The threat of cholesterol increase.With high weight, cholesterol production increases.The excessive content of this substance in the blood worsens well -being and leads to the development of various diseases.
2. Increased risk of stroke and heart attack.This is especially true for people over 40 years of age, whose body index exceeds 30. With excess mass and lipid formation in any part of the body, including in the waist area, the work of 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, internal organs, as well as genitals, suffer from the pressure of lipids.Fat layers delay the flow of nutrients, slowing blood circulation.This leads to oxygen starvation of organs.General well -being worsens, pain and colic become frequent.The risk of developing neoplasms increases.
4. Reducing immunity.Fat violate the correct metabolism, deform hormonal background.The body does not work debugged, which leads to its weakening.Various bacteria and microorganisms, viruses can easily penetrate the body, since 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 overweight, skin and fat folds form in the waist.Since people with an excess 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 inflammations on the surface of the epidermis.Such problems prevent the beach and public pools from quietly visiting, they can lead to extensive 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 waist and weight indicators

Why strive for weight loss?When performing exercises for the abdomen and sides, you need to clearly know what indicators (weight, waist, etc.) should be stopped. If you do not take into account ideal indicators, then you can obscure (bring yourself to 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 increased cholesterol. Therefore, if the main purpose of weight loss from the abdomen is to reduce the risk of diseases, you can stop by 70 cm, and not continue to engage in the “ideal” 60 cm.
• Nutritionists pay attention to such an indicator as the difference between the hip girth and the waist girth.The smaller this indicator, the higher the risk of developing diseases associated with excess weight.To protect yourself and improve health, you need to increase the difference between the waist and hips.Of course, it will not take an increase in the increase in the hips, but to read the decrease in the waist girth.
• 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 weight of 54 kilograms, we will receive the body of the body 18.69.Excess weight begins from index 30. The ideal BMI is 23-25, and 18 is already insufficient.Calculate your own body index.If it exceeds the norm of 30, then according to the same formula, calculate how much you need to reduce 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 growth (in cm.) Minus 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, as the exercises for losing weight sides, you need to monitor the waist and body index.It is better if the ideal weight and waist of the waist will be calculated for you by a nutritionist or fitness trainer, cosmetologist.Modern equipment allows you to calculate not only such optimal indicators as the weight and girth of various parts of the body.Using diagnostic devices, you can also understand what 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 weight loss of the abdomen and sides to perform in certain conditions?The training set should be selected individually, based on personal body parameters.A fitness trainer should select the exercise program.In order for him to advise you, it is not necessary to constantly visit the fitness center.It is enough to sign up for a one -time consultation, during which a specialist will choose a training schedule for you and show how to perform certain exercises.

If there is no opportunity to consult with a specialist, you can perform general exercises - simple morning gymnastics, which takes only 15 minutes a day.But the effectiveness of such classes is reduced.Gymnastics will help remove only a few centimeters of 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 need to take into account the following factors:

1. Medical contraindications.It is better for patients with cardiovascular problems to refuse long-distance running and weightlifting.People with osteochondrosis cannot be performed by techniques where they need to make sudden movements.It is better for pregnant women to 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 to be a set of training.If you want to throw more than 5 kilograms, along with effective exercises, you need to observe a diet.If the goal is to quickly drop the weight and reduce the waist, it is important to combine cardio training and press exercises.
3. Conditions for the exercise.If you visit the gym, you can use techniques that require the use of simulators.At home, you will have to abandon such techniques and do the simplest exercises.If you are engaged in aerobics, you should focus on exercises using a gymnastic ball.
4. The volume of free time.Ideally, you need to deal with 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, you need to perform any exercises, whether it be home gymnastics or professional training, in a certain sequence.Namely:

• Warming up or cardio training.At home, it is enough to make 5-minute gymnastics.But ideally, the 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 training or warm -up to relieve muscle tension.

The number of exercises is not limited, the main thing is that they interspersed with respiratory gymnastics.It is very simple to perform it - you need to breathe deeply, calmly, taking slow steps or raising and lowering your hands.

Morning gymnastics

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

1. Warm -up.Takes 5-15 minutes.It consists in walking, inclinations, “mill”.Each exercise must be done 10-15 repetitions.
2. Pelvis lifts.The emphasis on the shoulder blades and heels, the pelvis rises, the upper back does not break away from the floor.After each rise, you need to hold 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 legs straight, start pulling the body to the legs, and your legs to the body.The legs need to be raised above the floor, tore the back from the gymnastic rug.Repeat from 5 to 15 times, linger in the raised position for 5 seconds.
4. The back lies on the floor, the legs are straightened.Clutching your legs to each other, you need to raise them 20 cm from the floor and hold them raised 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 the processes of burning fat are activated.

Gymnastics in a fitness center

Before starting classes on simulators, it is important to conduct a competent warm -up.How to do this, see the section below.

Next, you need to choose simulators that can help in reducing the waist:

• Rowing simulator.The main movement is rowing.The muscles of the hands and press are improving.Movement should be performed for 15-20 minutes, then take a break for respiratory gymnastics.The level of traction can be set and high - rowing simulators do not require much effort, even unprepared girls will cope with a high level.
• Disk.It can be found both on the street and in a fitness center, or you can purchase for just 500 rubles.They stand on the disk in feet and performed torsion (the mobile part of the disk is spinning 360 degrees, and the case is spinning with it).No need to perform full speed.You should grab something with both hands (most often there is an emphasis next to the disk) and, using only the hips and muscles of the abdomen, turn the body to the left or the right.Turns should be done often and quickly.The duration of training is until the head is spinning.Ideally, 2-3 approaches should be made for several minutes.This is a good heating simulator.
• Barks for the press.Here you can do exercises for the press from different positions.The best option is torsion, they quickly remove fat from the sides.Girls should make 3 approaches of 15 twists, men - 5.

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

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

Cardiocation

Cardiral training are those types of loads that are aimed at improving the functioning of the heart.They strengthen the heart muscle, improve blood circulation, increase the endurance of the body.It is cardio training that triggers the process of burning fat, 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 warm season, 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 treadmills.

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

After the exercise time expires, it is necessary to reduce speed and walk.If you are on the treadmill, set a speed of 3 kilometers per hour, if on the street, just switch to fast, then to a regular step.To increase the flow of oxygen, make your hands: raise and lower them, cross over your head and then spread it to the sides.

After such a cardio training, you can proceed to perform basic exercises.If exercises with a risk of stretching are involved, additionally perform warming equipment (twisting, inclinations).

Additional procedures: massage, swimming

Fat burning will accelerate if you resort 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 massager.But a more budget option is suitable-visiting the masseur 1-2 times a week.
2. Swimming improves the condition of the skin, makes it more toned, develops the muscles of the abdomen.Visit the pool twice a week.For a 45-minute session, it is better to swim with such techniques as Butterfly and the Frog.The appearance of the abdomen and sides will also improve somersault in water and water aerobics.

To remove fat, it is not enough to perform only one exercise for weight loss.The approach to classes should be complex.Be sure to follow the recommendations of the nutritionist, perform the exercises in the correct order, alternate the load and breathing exercises.Then the result will not be long in coming.