Exercise for weight loss belly and sides

The extra waist to bring inches to the very kind of concern people are overweight, have complexes and self-doubt. In the pursuit of the perfect body and to lose weight, it is with the ready-to-many sort of doing things: the grueling diets, exhausting workout-or even at the gym, taking the drugs to the swing of things. Today, we have to talk about compound exercises for weight loss the bark, and the sides. They are truly the most effective? Results What do we look for? Let's find out quite a bit in this article.

Exercises Effective weight loss the bark, and the sides

Physical exercise is a very or somewhat good for the body because:

• the strengthening of the immune system;
• the improvement of the system of blood circulation;
• to increase the strength, appeal;
• depression, and to reduce the apathy, because over time, the production enabled the "hormone happiness" — serotonin;
• the difficult supply of oxygen to the cells;
• to stimulate the mind, improve concentration, performance, propensity for learning;
• to reduce insomnia, to make a high-quality, deep;
• slow down the aging process, and cell and tissue;
• the normalization of the metabolism;
• strengthening the back muscles to improve posture.

The main thing — to be chosen by an individual, a group, of exercises that corresponds with the skills and state of health. People with a lot of somewhat overweight, for example, the types of the gym a lot or somewhat, are contraindicated because they can cause injuries to the knees, the lower back, increasing the pressure of the blood, and is very kind to me too. In this case, as it is by the exercise of mere walking. Scientifically proven that it is walking 30 to 40 minutes on a daily basis to a great extent, by decreasing the risk of cardiovascular disease, improve health, increase the body's overall tone.

The causes of fat to much

Fat, in the area of the sides of the abdomen, and it can be a collected number of reasons:

1. Problems in health care. The extra inches around the waist could indicate the presence of diseases of different internal organs, the fat is as well? — the deposits around the internal organs, thus impairing the normal functioning of the systems.
2. Unhealthy lifestyle: sedentary work, and the abundance of fatty food, the the food and quick, due to the lack of sleep can cause fat to much. What is it like?
3. Psychological factors: inability to cope with the different life conditions, in the habit of "caught" stress is not the company or it is out of boredom.

The additional weight is displayed on one or more grounds at the same time, in order to effectively fight the pounds of excess contrary to the approach to the need to be comprehensive: it work to me to be a psychologist, the right to develop the habits, diet, exercise, and proper nutrition.

Where to start with training?

The training must be maintained on a regular basis, at least three times a week, and then only to ask for them to be able to get visible results. Every lesson I share is, in part, to both cardio and strength.

Cardio exercises help the body that filled me with joy, preparing for the future of the pack, except for this:

• to speed up your metabolism;
• it decreases the levels of cortisol — the so-it's called the "hormone stress", the excess of which leads to it often, and overeating of disruption, deprivation of sleep;
• to improve the functioning of the cardiovascular system, the respiratory, the growth of the appeal;
• in an active way to burn calories, as opposed to me in the second, the strength portion of the class.

Cardio exercises to include intense exercise, quickly replacing each other, the way you don't have to take the time to be used. You can dance, alternative, duke the duke moved on, and the higher the lifting of the hips, squats lunges and. Ideally, there is extended this is the portion of the at least 20 minutes, and weight loss to make the be useful for you to arrange a full cardio workout 2-3 a week to once every 40-60 minutes. The active, moving on the rhythm of the fast, it is to be a great option.

A set of exercises for burning fat

At present, in the world of fitness used in an active way in the so-called interval training in the various systems. They are known the most effective a load such as a substitute for another, who the body so that you don't have the time to get to get used to constantly working at the limit the active to burn the calories. This training strengthens the muscles, the cardiovascular and the respiratory system, improves metabolism, accelerates the synthesis of proteins.

Such exercises include three main groups of exercises:

1. Aerobic: running, Cycling, walking fast, dancing on the leash, jumping, dancing. They increase the heart rate, increase perspiration, helping the body to warm up, to being prepared for the next anyone.
2. Strength: crunches, plank, bending, tear the leg off. They are designed strengthen the muscles.
3. Gymnastics stretching, or is it in the training, the final stage, which helps to be it was relax, restore breathing, and to the rrahurave to the heart.

Women for weight loss you can access to yoga, asanas (movement, exercise) in order to gradually replace one another, promoting a smooth reduction of the stress, but it's better to work the major muscle groups. Run them in house to house, Cloth, and one of the replaced towels everyday.

When running or walking

Running or walking — choose what you need for your weight loss? The vast majority of people probably do say that the first option, of course, leads to. The sound of A lot of kind of walking seems to be a common occupation, which is not to contribute to the burning of fat. One is that it's the really the case? Let's look at the main differences:

1. Walking helps to strengthen muscles, calf, running to the chest, back, shoulders, thighs, and buttocks.
2. As the Race goes through a person's "stages of flight", which is the one that is causing quite a bit of large, and in a blow to the back links. Standing On this stage, there isn't one.
3. Be sure to go, and that it is not true with respect to the stand, which greatly increased the possibility of the injuries was different, due to the increase of the working volume, the heart, the respiratory system, spine, joints.

Running and walking impact is so different for each person. Health problems, If it does not, the direction of your take a mental and physical pleasure, then loss weight for it is better to choose it. If you have a problem with me the cardiovascular system, the spine, the joints, or one for each output term, and causes a moral discomfort, a walk option, it is one of the best. On the go, in this case, it is preferable, at least for one hour, keeping me in a rhythm very quickly, most of the norm on a daily basis, make it be about a 8000-10000 thousand steps 5-7 km, or is it a recipe for longevity, a drug very or somewhat good for the time.

The exercise strip

Exercise "plank" fitness instructor the merits, considered it as a classic, because it uses almost all major muscle groups:

• type: use the direct, and oblique muscles of the abdomen;
• back: strengthen lower back posture correction;
• the large pectoral triangle;
• gluteal;
• quads;
• the calf,
• hips.

The rwc of the exercise "plank" is used, in order to distribute equally the load across all the muscle groups, the reason for this, and to ensure the effectiveness. In addition to that, the rwc should be no load on the knee, making the medicine available to the people who are causing damage to the system's musculoskeletal, but only after consulting my doctor, and the guidance under an experienced fitness instructor.

The classic

The classic placket refers to the isometric exercise with the group: if it should be like this, there is the extra load the joints and it is still in the body and statically attached to it. It has two versions:

1. Now, directly in hand. This option is available and it is simply the most in-accessible to the beginner, because the burden falls on his feet.
2. The stress on the elbows. Keep this in a more difficult position, because the weight is distributed equally, in a way, all of the point of measure is: forearms, elbows, leg muscles. Have to take a lot of sort of keeping the efforts of the body in a level position.

To apply, you will need to have the right focus to the elbows, weapons, or even, as well as the push-UPS. The body needs to be stretched out in a line right. The practice has a second name — "the Board"), of which exactly describes the essence of the pose: you don't have to be deflections on the lower back, buttocks, legs straight, knees tightened. Keep it should be about 20-30 seconds, during which the concerns of all the groups in the feeling of the muscles, it is also possible the emergence of the quivers, or the feeling the warmth of it — it all testifies to the correctness of the implementation. The tape is easy to make at home, it does not require a c-or device specific protocols.

On the side

The side plank works the muscles of the waist and the sides. It can also be made based on it, and the arms and right elbow, as well as to remove and it is as follows:

• a position of the belt;
• expand the housing 90 degrees, the adoption, I placed a lasting one, on the one hand, stands, the floor, the carpet, the others to be raised;
• extended to the whole of the body in line with one, you will need to get a feeling for your waist, lateral trunk muscle;
• hold this position for 20-30 seconds.

On the other side the board requires the monitoring of balance and equilibrium, improve coordination, and concentration.

Twisting

A woman is not easy to achieve in the stomach a flat, because of the anatomical characteristics: the performance of a child is in need of a body enough fat. But most of the time, of course, there is the overweight of a as a consequence the feeding of the poor, their lack of the problems and activities of the physical to the psychological. The main thing — it is time to buckle down, and you can get me to exercise too a bit simple — twisting.

There are several versions of the tyre:

1. Classic.
2. On the other hand / or does not give me the leg).
3. Down — "elbow-knee".

They can also be made using in-house, Mat or in the gym using special equipment. Consider the technique, and later on in the detail section of the "stretching Exercises on the floor."

Breathing exercises

More of the kind of times in the past, I have spread the practice of breathing in, ensure that that it is possible to remove hanging bark flanks for a brief period of time. It can also be a substitute is used, as well as on a regular basis yoga is fitness, or to improve the performance of the respiratory system. In addition to that, such exercises can be one such as used in meditation, to were the rest, down to rest, and they can be better made guns that take the most stress.

But what is the need of the vulnerable person to understand it in a way that is safe and free of harm to human health, to remove the hanging for the door at the bark it is possible to only by means of training, constant calorie deficit, changes in eating habits, breathing techniques, and to make the data to help you to just a few speed up the process.

Dance me a line

Jumping rope is a viable alternative it is best to start and finish a workout, they help Wake up the body, stretch and warm up prior to the strength portion. In addition to this, the regular cast:

• to enhance coordination ;
• contribute to the development of the cardiovascular system;
• to strengthen the lungs of the roads and the Airways;
• the behavior is correct.

It is sufficient for 3 to 5 minutes prior to after the training, as well as to boost your performance. The only caveat is to throw them contraindicated, for men, the most diseases of the heart and the spine, women in the menstruation, the pregnancy, the longer the scale, and one of the highest obesity.

Gymnastic Hoop

Another one who is quite often a method that women in to the area and reduce the volume of the body, and the exercises for the waist by the use of the District's special gymnastic — hula hooping. It is indeed in a position to help, but the effect of her own making to be local — I will leave a couple of inches out of the torso, all of the other parts do remain intact.

In addition to this, it does not strengthen the back muscles, but it's just a force, it provides a massage that promotes lymph drainage. Hoops the Hula, can be left to any mavijosura the skin on it, and it all depends on the weight of the rubber, the quality, and that's what it is doing.

Classes, hula hooping contraindicated is in women critical days of pregnancy, gynecological diseases, the presence of a skin rash, itching.

The slopes

Tilts help to strengthen the lateral muscles of the abdomen and the waist. D this is a simple, but highly effective exercise is known for a lot of quite time at the school. The technique is done in the following ways:

• the starting position is standing, feet shoulder width apart;
• issues you need to raise your right hand up, and make a left-hand tilt, as if jamming your left side;
• inhale back on in the right position;
• on the exhale, do the next one to whom to turn-by-turn guidance.

To enhance the effect, you can pick the dumbbells up to about 0.5-1.5 kg, attached to, or hand weights. Also include that it is the job of the muscles quadriceps, biceps, chest, and back.

The opinion of a specialist

Most experienced fitness instructors will say it bluntly: I do not need you to believe the stunning photos from the category "before and after", the mythical reviews, promising to pump up the ass, or make six pack abs in 10 days. The body of Work is a long process, combining not only regular exercise but also proper nutrition, to work with me psychology. Already explained this to rent, see above. The food and the limit on the demanding task classes do not work a person if he is not able to cope with stress, continues to be caught in difficult situations, and the problems are always, or to have fellowship with all of the household.

Therefore, the quality, of competent loss of weight without harm for health, physical as well as psychological, and that it is better to consult the experts me in weight loss. They make it in a position to be in, I approach the issue in a comprehensive way, and to choose a technique, to make it easy for you to enter into life, and in order to secure a place for her to do is be a part of it.