A set of exercises to lose weight and sides

After childbirth, due to a violation of hormonal balance, metabolism or due to the overeating, excessive fat deposits in size and abdomen may occur.They strive to get rid of the layers of fat in these places because they spoil the appearance, interfering with the wearing of tight clothes.A diet to eliminate lipids is not enough.Exercises for the weight loss of the abdomen and sides are necessary.Constant physical training will not only help 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 appearance.There are also medical indications by which it is necessary to reach the ideal weight according to modern standards:

1. The threat of cholesterol increases.With high weight, cholesterol production increases.The excessive content of this substance in the blood aggravates well and leads to the development of various diseases.
2. Increased risk of stroke and heart attack.This is particularly true for people over 40, whose body index exceeds 30. With excessive mass and lipid formation in any part of the body, including in size, the work of blood vessels gets worse and the load on the heart increases.And these factors considerably increase the probability of heart attack.
3. Deterioration of blood circulation.If fats choose the location in the abdomen, the internal organs, as well as the genitals, suffer from the pressure of lipids.The layers of fat delay the flow of nutrients, slowing blood circulation.This leads to the famine of oxygen of the organs.General well-being, aggravating them, pain and colic become frequent.The risk of developing neoplasms increases.
4. Reducing immunity.Fat violent fats, distorting the hormonal background.The body does not work to debug, which leads to its weakening.Various bacteria and microorganisms, viruses can easily penetrate the body, as immune protection hardly works.

Another argument in favor of weight loss is a deterioration in the condition of the skin.In the case of overweight, skin and fatty folds are formed at the waist.Since people with excess body mass suffer from increased perspiration, sweat accumulates in these folds, which leads to the formation of allergies, the appearance of irritation, itching, dark spots and inflammation on the surface of the epidermis.Such problems prevent the beach and public swimming pools from visiting quietly, they can cause in -depth 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 size and weight indicators

Why strive to lose weight?When you do exercises for the abdomen and sides, you should clearly know which indicators (weight, size, etc.) should be stopped. If you do not take into account the ideal indicators, you can obscure (bring you to exhaustion) or, on the contrary, do not obtain the result.

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

• People with a size of more than 80 cm are more prone to an increase in cholesterol.Therefore, if the main objective of weight loss of the abdomen is to reduce the risk of disease, you can stop by 70 cm and do not continue to engage in the "ideal" of 60 cm.
• Nutritionists pay attention to an indicator as the difference between the hip circumference and the circumference at the waist.The smaller this indicator, the more the risk of developing diseases associated with excess weight.To protect yourself and improve health, you need to increase the difference between size and hips.Of course, this will not increase the increase in hips, but to read the decrease in the circumference of the size.
• There is a general organism 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.Excess weight begins with the index 30. The ideal BMI is 23-25 and 18 is already insufficient.Calculate your own body index.If he exceeds the standard of 30, then according to the same formula, calculate how much you need to reduce the weight to leave a group of patients with an excess weight.
• You can also use a simpler formula to calculate the normal weight.The optimal weight of a person is growth (in cm.) At least 110. Thus, a girl at 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, like the exercises to lose weight, you should monitor the size and the body index.It is better that the ideal weight and the size of the size 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 optimal percentage of fat for your body.In men, it is lower than that of women.

How to choose a training program

What exercises for the weight loss of the abdomen and sides to perform under certain conditions?The training set must be selected individually, depending on the parameters of the personal body.A fitness coach must select the exercise program.To advise you, there is no need to constantly visit the fitness center.Just register for a consultation in a time, during which a specialist will choose a training schedule for you and will show how to perform certain exercises.

If there is no opportunity to consult a specialist, you can perform general exercises - a simple morning gymnastics, which only takes 15 minutes a day.But the effectiveness of these classes is reduced.Gymnastics will help delete only a few centimeters of the size, 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 preferable for patients with cardiovascular problems to refuse race and long -distance weightrophilia.People with osteochondosis cannot be carried out by techniques where they must make sudden movements.It is preferable for pregnant women to completely abandon the exercises for the sides and the weight loss exercises, as their execution incorrection can damage the fruits.
2. The target scale.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 launch more than 5 kilograms, as well as effective exercises, you should observe a diet.If the goal is to quickly lower weight and reduce size, it is important to combine cardio training and press exercises.
3. Conditions for the exercise.If you visit the gymnasium, 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 aerobic, you need to focus on exercises using a gymnastics ball.
4. The volume of free time.Ideally, you have to face 3 times a week for 1 to 2 hours.But if there is not enough time, the choice should be made to daily morning exercises for 15 minutes.

The exercise sequence

For lipids to leave more quickly, you need to perform exercises, whether gymnastics at home or vocational training, in a certain sequence.Namely:

• Warming or Cardio training.At home, just make a 5 -minute gymnastics.But ideally, the exercises must be preceded by a race or swimming.
• Simple exercise.
• Respiratory gymnastics.
• A more complex exercise.
• Respiratory gymnastics.
• At the end - shorter cardio training or hot 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 execute it - you should breathe deeply, calmly, take slow steps or raise and lower your hands.

Morning gymnastics

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

1. Warm.Take 5 to 15 minutes.It consists in walking, the inclinations, "Mill".Each exercise must be carried out 10 to 15 repetitions.
2. The pelvis raises.The emphasis on the shoulder blades and heels, the basin rises, the upper back does not detach from the ground.After each climb, you have to hold a few seconds, then return to its original position.The number of rehearsals is 10-15.
3. Spread your arms and legs.Without helping you with your hands and holding your straight legs, start shooting the body with the legs and legs on the body.The legs should be lifted above the ground, torn the back of the gymnastics carpet.Repeat from 5 to 15 times, wait in the elevated position for 5 seconds.
4. The back is on the ground, the legs are straightened.Tighten your legs against each other, you should raise them 20 cm from the ground and keep them raised up to 7 seconds.Then lower it slowly.Repeat 15 times.

Gymnastics can be performed in the morning, until 1 p.m. or in the evening from 5 to 6 p.m. - then fat burning processes are activated.

Gymnastics in a fitness center

Before starting the courses on the simulators, it is important to conduct a hot competent.How to proceed, see the section below.

Then you must choose simulators that can help reduce size:

• Rowing simulator.The main movement is rowing.Hand and press muscles improve.The movement must be carried out for 15 to 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 face a high level.
• Disk.It can be found both in the street and in a fitness center, or you can buy for only 500 rubles.They stand on the disc in the feet and made a twist (the mobile part of the disc turned to 360 degrees, and the case turns with it).No need to perform full speed.You have to enter something with both hands (most often there is an accent next to the disc) and, using only the hips and the muscles of the abdomen, turn the body to the left or the right.The turns must be made often and quickly.The duration of the training is until the head turns.Ideally, 2-3 approaches should be carried out for several minutes.This is a good heating simulator.
• Barks for the press.Here you can do press exercises in different positions.The best option is torsion, they quickly remove fat from sides.Girls should make 3 approaches to 15 twists and turns, men - 5.

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

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

Heart rate

Cardiral training is these types of charges that aim to improve the functioning of the heart.They strengthen the heart muscle, improve blood circulation, increase body endurance.It is cardio training that triggers the fat burning process, which is then fixed using local exercises.

The best type of cardio training is to work.At home, it can be done on a treadmill.During the hot season, it is advisable to run in the fresh air: when courses in the street, oxygen penetrates better into the body.The optimal course place is a park with treadmill.

The race should not be "to wear".The load increases increasing.If you use a treadmill, first define a speed of 2 to 3 kilometers per hour (not simple), gradually increase to 5. When you feel that you are facing such a speed without breathed violation, define a 7 kilometers per hour indicator.The total time of courses is 15 to 30 minutes, depending on individual endurance.During the exercise, it is important to observe the breathing rules: with a slow step, breathing deep, by operating - to make breath and short, but ordered, regular exhales.

After the expiration of the exercise time, it is necessary to reduce speed and walking.If you are on the treadmill, set a speed of 3 kilometers per hour, if in the street, simply go to quickly, then to a regular stage.To increase the oxygen flow, make your hands: lift them and lower them, cross, then wedge it on the sides.

After such cardio training, you can do basic exercises.If exercises with a risk of stretching are involved, also perform warming equipment (torsion, inclinations).

Additional procedures: massage, swimming

The combustion of fats will accelerate if you use certain additional procedures.The best options are massage and swimming:

1. Massage allows you to eliminate not only fat, but also excess skin.It accelerates lipid burn, improving blood circulation.Ideally, it is worth using a professional vibration masseur.But a more budgetary option is appropriate by visiting the masseur 1 to 2 times a week.
2. Swimming improves the state of the skin, 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 the butterfly and the frog.The appearance of the abdomen and sides will also improve the perilous jump in water and water aerobic.

To eliminate fats, it is not enough to perform a single exercise for weight loss.The approach of the classes must be complex.Make sure to follow the nutritionist recommendations, perform the exercises in the right order, alternate the load and breathing exercises.Then the result will not be long to come.