A set of exercises to lose weight and side

After childbirth, due to violations of hormone balance, metabolism or as a result of excessive eating, excessive fat deposits in the waist and stomach may occur.They try to get rid of the fat layers in these places, as they damage the appearance, interrupting the tight clothing.A diet to remove lipids is not enough.Exercises for weight loss and side weight are required.Continuous physical training will help not only improve appearance, but also face health problems.

Why important to do training

Effective training must be done not only as they will help improve appearance.There are also signs of medicine that are necessary to achieve the ideal weight of modern standards:

1. The threat of cholesterol increases.With high weight, cholesterol production increases.Excessive content of this substance in the blood improves and leads to the development of various diseases.
2. Increased risk of stroke and heart attack.This is especially true for people over the age of 40, whose body index exceeds 30. With excessive mass formation and lipids where the body parts, including the waist area, the blood vessels are worsening, and the burden on the heart increases.And these factors increase the probability of heart attack.
3. Deterioration of blood circulation.If the fat chooses localization in the stomach, the internal organs, and the genitals, have lipid pressure.The fat layer slows down the flow of nutrients, slows down blood circulation.This leads to the hunger of the organ oxygen.General well -seing worse, pain and colic become frequent.The risk of developing neoplasms increases.
4. Reduces immunity.Fat violates proper metabolism, hormone background.The body does not function debugged, which causes its weaknesses.A variety of bacteria and microorganisms, viruses can easily penetrate the body, as immune protection is hardly functioning.

Another argument in favor of weight loss is deterioration in skin conditions.In the case of weight gain, skin and fat folds are formed on the waist.Because people with excessive body mass experience sweat, sweat accumulates in this fold, leading to allergic formation, irritation, itching, dark spots and inflammation on the surface of the epidermis.Such problems prevent the beaches and public pools from visiting silently, they can cause extensive skin inflammation.

In the end, the struggle against overweight helps to get rid of many psychological complexes.The quality of life in people with normal weight is much higher.

The ideal waist and heavy indicator

Why try to lose weight?When performing exercises for the stomach and sides, you need to clearly know what the hint (weight, waist, etc.) should be stopped. If you do not take into account the ideal clue, then you can obscure (bring yourself to fatigue) or, instead, do not get the results.

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

• People with waist over 80 cm are easier to increase cholesterol.Therefore, if the main purpose of weight loss from the stomach is to reduce the risk of disease, you can stop by 70 cm, and not continue to be involved in "ideal" 60 cm.
• Nutritionists pay attention to indicators such as the difference between the hip and the waist circumference.These smaller indicators, the higher the risk of developing excess weight -related diseases.To protect yourself and improve your health, you need to increase the difference between the waist and the hips.Of course, it will not take an increase in hip improvement, but to read the reduction of waist circumference.
• There is a general body index in medical practice.It is calculated based on one's weight and growth.The formulas are as follows: weight divided by square growth in meters.At a height of 170 cm and weighing 54 pounds, we will receive 18.69 body.Excessive weight starts from Index 30. The ideal BMI is 23-25, and 18 is not enough.Calculate your own body index.If it exceeds the norm 30, then according to the same formula, calculate how much you need to lose weight to leave a group of patients with excess weight.
• You can also use an easier formula to calculate normal weight.A person's optimum weight is growth (in cm.) Reduce 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 thin body constitution.

Therefore, due to training for weight loss, you need to monitor the hip and body index.It is best if the ideal weight and waist will be calculated for you by a nutrition or fitness coach, a cosmetics.Modern equipment allows you to calculate not only the optimal indicators such as the weight and circumference of various parts of the body.Using a diagnostic device, you can also understand the optimal percentage of fat for your body.In men, it's lower than women.

How to choose a training program

What is the training for the weight loss of the stomach and the side to perform in certain circumstances?The training set should be selected individually, based on personal body parameters.Fitness coach should choose a training program.In order for him to advise you, there is no need to visit the fitness center.It is enough to sign up for a one -time consultation, where experts will choose the training schedule for you and show you how to do certain exercises.

If there is no chance to consult a specialist, you can do general training - a simple morning gymnastics, which only takes 15 minutes a day.But the effectiveness of the class was reduced.Gymnastics will help remove just a few centimeters of waist, if your goal is bigger, you need to choose a program professionally.

In extreme cases, you can choose your own training.When choosing, you should take into account the following factors:

1. Medical contraindications.It is best for patients with cardiovascular problems to push long distances and weight.People with osteochondrosis cannot be done with techniques where they need to make movements suddenly.It is best for pregnant women to leave training for sidewalks and exercises for weight loss, as their inappropriate implementation can damage the fruit.
2. The target scale.The more difficult to achieve the goal, the harder it is to be a set of training.If you want to remove more than 5 pounds, together with effective training, you need to adhere to the diet.If the goal is to quickly lose weight and reduce the waist, it is important to combine cardio training and newspaper training.
3. Conditions for training.If you visit the gym, you can use techniques that require simulator use.At home, you need to leave the technique and do the easiest training.If you are involved in aerobics, you should focus on training using gymnastics.
4. The amount 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 training for 15 minutes.

A sequence of training

In order for lipids to leave faster, you need to do any exercises, whether home gymnastics or professional training, in certain order.That is:

• Heating or cardio training.At home, it is enough to make gymnastics for 5 minutes.But ideally, training should be preceded by run or swimming.
• Moderate exercise.
• Respiratory gymnastics.
• More complex training.
• Respiratory gymnastics.
• Finally - shorter or warm cardio exercises to relieve muscle tension.

The number of exercises is unlimited, the main thing is that they are intertwined with respiratory gymnastics.It's very easy to do it - you need to breathe deep, calmly, take steps slowly or raise and lower your hands.

Morning gymnastics

The simplest option that will help you lose weight without much effort and wasting time is the morning gymnastics every day.It must be accompanied by proper nutrition, otherwise there will be no results.Basic Training:

1. Warm -up.Takes 5-15 minutes.It consists of walking, tendency, "factory".Each exercise must be done 10-15 repetition.
2. Pelvis lifts.Emphasis on the shoulder and heel blades, the pelvis rise, the upper back does not escape the floor.After each increase, you need to last 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 feet straight, start pulling your body to your feet, and your feet to the body.The feet need to be raised on the floor, tore the back of the gymnastics carpet.Repeat from 5 to 15 times, lingering in a ranked position for 5 seconds.
4. The back is located on the floor, the feet straightened.Holding your feet from each other, you need to raise them 20 cm from the floor and hold them 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 - so the fat burning process is activated.

Gymnastics at a fitness center

Before starting a class on a simulator, it is important to run a competent warmth.How to do this, see the section below.

Next, you need to choose a simulator that can help reduce the waist:

• Simulator rowing.The main movement is rowing.Hand muscles and newspapers improve.Movement should be done for 15-20 minutes, then rest for respiratory gymnastics.The level of attractiveness can be set and high -paddling simulators do not require much effort, although girls who are not ready to overcome high levels.
• Disk.It is available on the street and at a fitness center, or you can buy only 500 rubles.They stand on the discs on the feet and do a tendency (the mobile part of the disc rotates 360 degrees, and the case rotates with it).No need to do full speed.You should grab something with both hands (there is usually an emphasis next to the disc) and, only by using the hips and abdominal muscles, turn the body left or right.The turn should be done regularly and quickly.The duration of the training is until the head rotates.Ideally, 2-3 approaches should be taken for a few minutes.This is a good heating simulator.
• Barks for newspapers.Here you can do training for newspapers from different positions.The best option is a tendency, they quickly remove fat from the side.Girls should make 3 approaches 15 differences, men - 5.

If the abdominal muscles are tired, give them on 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 is a type of load aimed at improving heart function.They strengthen the heart muscle, improve blood circulation, increase the body's endurance.It is a cardio exercise that triggers the process of burning fat, which is then set using local training.

The best types of cardio training are in progress.At home it can be done on a treadmill.In the summer, it is advisable to walk in fresh air: when classes are on the road, oxygen enters the body better.The optimal classroom place is a park with a treadmill.

Walking cannot be "worn".The load increases in improvement.If you use a treadmill, first set a speed of 2-3 kilometers per hour (easy step), then gradually increase to 5. When you feel that you overcome such speeds without a respiratory violation, set an indicator of 7 kilometers per hour.The amount of class time is from 15 to 30 minutes, depending on the individual's durability.During training, it is important to observe the rules of breathing: with slow steps, breathing deeply, while running - to make it short, but to be ordered, normal breathing and breathing.

After the training time is over, it is necessary to reduce speed and walk.If you are on a treadmill, set a speed of 3 kilometers per hour, if on the road, just move to fast, then to the usual step.To increase the flow of oxygen, make your hands: raise and lower it, cross your head and then spread it to the side.

After such cardio training, you can continue basic training.If training with stretching risks is involved, it also performs heating equipment (rotating, tendency).

Additional procedures: massage, swimming

Fat burning will speed up if you use the help of some additional procedures.The best option is massage and swimming:

1. Massage allows you to remove not only fat, but also excess skin.It accelerates lipid burning, improves blood circulation.Ideally, it's worth using a professional vibration massager.But budget options are best to visit Masseur 1-2 times a week.
2. Swimming improves skin condition, makes it stronger, developing abdominal muscles.Visit the pool twice a week.For a 45-minute session, it is best to swim with techniques such as butterflies and frogs.The appearance of the stomach and sides will also increase somersault in water and aerobic water.

To get rid of fat, it is not enough to do just one exercise for weight loss.Classroom approaches should be complex.Make sure you follow the recommendations of nutritionists, practice in the right order, replace load and breathing exercises.Then the result will not come for a long time.