A set of exercises for weight loss and pages

After childbirth, hormonal balance, metabolism or exaggeration may result in excess fat deposits of the waist and abdomen.They strive to get rid of fat layers in these places because they spoil the look and disturb tight clothes.One diet is not enough to remove lipids.Exercises for weight loss of the abdomen and pages are required.Constant physical exercise not only improves appearance but also health problems.

Why is it important to perform exercises?

Effective exercises should not only be done because they improve the appearance.There are also medical indications that make the ideal weight according to modern standards:

1. Increase in cholesterol levels.High -weight cholesterol production increases.The excessive content of this substance in the blood deteriorates well -being and leads to 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.In any part of the body, excessive weight and lipid formation, including waist space, are deteriorated by blood vessels and the heart load increases.And these factors significantly increase the likelihood of heart attack.
3. Damage of blood circulation.If fats choose the abdominal localization, the internal organs and the genitals suffer from the pressure of the lipids.Fat layers delay the flow of nutrients, slowing blood circulation.This leads to oxygen starvation of the organs.General well -severe pain and colic.The risk of developing tumors increases.
4. Reducing immunity.The fat violates the correct metabolism and is deformed with the hormonal background.The body does not work with debugging, leading to its weakening.Different bacteria and microorganisms, viruses, can easily penetrate the body as immune defense almost does not work.

Another argument for weight loss, deterioration of the skin condition.In the case of overweight, the skin and fat folds develop in the waist.Because people with excessive weight suffer from increased sweating, sweat accumulates in these folds, leading to the development of allergies, irritation, itching, dark spots and inflammation on the epidermis surface.Such problems prevent quiet visits to the beach and public pools, which can lead to extensive inflammation of the skin.

Finally, the fight against excessive weight helps to get rid of many psychological complexes.The quality of life of people of normal weight is much higher.

Ideal for waist and weight indicators

Why do you strive to lose weight?When performing the practice of the abdomen and pages, you must clearly know which indicators (weight, waist, etc.) should be stopped. If you do not take into account the ideal indicators, then it is blurred (you can bring yourself to exhaustion) or, on the contrary, do not get the result.

Here are some facts that help you choose the ultimate goal of weight loss:

• People with a waist above 80 cm are more prone to increased cholesterol.Therefore, if the main purpose of the abdominal weight loss is to reduce the risk of diseases, it can stop by 70 cm and do not continue the "ideal" 60 cm participation.
• Nutritionists pay attention to an indicator such as the difference between the hip district and the waist district.The smaller this indicator, the greater the risk of developing overweight -related diseases.In order to protect yourself and improve your health, you should increase the difference between the waist and the hips.Of course, it does not increase the increase in the hip, but to read the reduction of the waist.
• There is an index of a general body in medical practice.This is calculated based on the weight and growth of a person.The formula is as follows: the weight is divided by the square of the meter growth.At a height of 170 cm and a 54kg body weighs 18.69 bodies.The overweight begins from index 30.The ideal BMI 23-25 and 18 are not enough.Calculate your own body index.If this exceeds 30 norms, calculate, according to the same formula, how much you need to reduce the weight to leave a group of overweight patients.
• You can also use a simpler formula to calculate normal weight.The optimum weight of the person is the growth (in cm) minus 110. So a girl with a height of 180 cm should weight 70 kg.However, this indicator is inaccurate: it may be inappropriate for men with a thin body.

So, as exercises to lose weight, you should monitor your waist and body index.It is better that the ideal weight and waist of the waist is calculated by a nutritionist or fitness coach or cosmetologist.Modern equipment allows you to calculate not only optimal indicators such as the weight and perimeter of different parts of the body.By using diagnostic tools, you can understand that the optimum percentage of the body is.In men, this is lower than women.

How to choose a training program

What exercises do the weight loss of the abdomen and pages under certain circumstances?The workout set should be selected separately, based on the parameters of the personal body.The fitness coach must select the practical program.In order to give you advice, it is not necessary to visit the fitness center constantly.It is sufficient to register a one -man consultation in which the specialist selects the training schedule and shows how to perform certain exercises.

If you are not able to consult a specialist, you can do general exercises - simple morning gymnastics that only takes 15 minutes a day.But the efficiency of such classes is reduced.Grammar nasty only helps to remove a few centimeters of waist, if the goal is much larger, you need to professionally select the program.

In extreme cases, you can choose the exercises yourself.You must take into account the following factors at the time of your choice:

1. Medical contraindications.It is better for patients with cardiovascular problems to deny long distance running and weight lifting.People with osteochondrosis cannot be performed with techniques where they need sudden movements.It is better for pregnant women to completely leave the pages and weight loss exercises as their improper enforcement can damage the fruit.
2. The target scale.The harder it is to achieve the goal, the harder it should be to have training sets.If you want to throw more than 5 kilograms, you need to pay attention to your diet with effective exercises.If the goal is to quickly throw weight and reduce the waist, it is important to combine cardio training and press exercises.
3. The conditions of practice.If you visit the gym, you can also use techniques that require the use of simulators.You need to leave such techniques at home and have the simplest exercises.If you are conducting aerobics, you should focus on exercises with gymnastic balls.
4. The amount of leisure time.Ideally, you have to deal with three times a week for 1-2 hours a week.But if there is not enough time, the choice should be stopped for 15 minutes in the daily morning exercises.

The order of exercises

In order for lipids to leave faster, you need to do any practice, whether home gymnastics or professional training in a certain order.Because:

• Heating or cardio workout.It is enough to make 5 minutes of gymnastics at home.But ideally, the exercises are preceded by a run or swim.
• Simple exercise.
• Breathing gymnastics.
• A more complex exercise.
• Breathing gymnastics.
• In the end - a shorter cardio workout or warm - to relieve muscle tension.

The number of exercises is not limited, and the most important thing is to run through respiratory gymnastics.It is very easy to do - you have to breathe deeply, calmly, take slow steps, or lift and lower your hands.

Morning gymnastics

The simplest option that helps you lose weight in your morning gym daily without much effort and time.It should be accompanied by proper nutrition, otherwise there will be no result.Basic exercises:

1. Warm -up.It takes 5-15 minutes.It consists of walking, willingness, "Malom".Each exercise should be done 10-15 repetitions.
2. The pelvis lifts.The rise of the pelvis, the back of the back, does not break away from the floor.After each rise, you have to keep it for a few seconds and then return to its original position.The number of repetitions is 10-15.
3. Pull out your arms and legs.Without helping yourself in your hand and holding your feet straight, start pulling the body to your feet and your legs to the body.The legs should be lifted over the floor, the back of the gym carpet.Repeat 5-15 times and keep it raised for 5 seconds.
4. The back is lying on the floor, the legs straightened.You need to lift them 20 cm from the floor and keep them for 7 seconds.Then lower slowly.Repeat 15 times.

Gymnastics can be done in the morning, up to 1 pm or 5 pm to 6 pm - then fat burning processes will be activated.

Gymnastics in a fitness center

Before starting the simulators' watches, it is important to have a competent warm.How to do this, see section below.

You will then have to choose simulators that can help reduce your waist:

• Rowing simulator.The main movement is rowing.The muscles of the hands and the press improve.The movement should be performed for 15-20 minutes and then a break for respiratory gymnastics.The traction levels can be adjusted and high - rowing simulators do not require much effort, even unprepared girls cope with a high level.
• Puck.You can find both on the street and in the fitness center or only 500 rubles.They stand on the legs and distorted (the mobile part of the disk rotates 360 degrees and the incident revolves with it).No need to perform a full speed.With both hands, you need to grab something (most often there is an emphasis next to the disc) and only use your abdomen's hips and muscles to turn your body left or right.Turns should be done frequently and quickly.The duration of the workout is as long as the head rotates.Ideally, 2-3 approaches should be applied for a few minutes.This is a good heating simulator.
• Barking for the press.Here you can do exercises for the press from different positions.The best solution is torsion, they quickly remove the fat from its side.Girls have to make 3 turns, 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.

Under the fitness, it is recommended to use a separate fitness corset.

Sword

Cardiral training is a type of load that is designed to improve the function of the heart.They strengthen the heart muscle, improve blood circulation, and increase body endurance.Cardio workout triggers the fat burning process, which is then recorded with local exercises.

The best type of cardio workout is running.Can be done at home on a treadmill.In the warm season, it is advisable to run in the fresh air: when street classes, oxygen enters the body better.The optimal location of the classes is a treadmill park.

Running should not "wear".The load is increasing.If you use a treadmill, first set 2-3 kilometers per hour (simple step) and then gradually increase to 5.When you feel like you can cope at this speed, set 7 kilometers per hour without breathing.The total time of the classes is 15-30 minutes, depending on the individual perseverance.It is important to observe the rules of breathing during the exercise: breathing deeply, deeply while running - short but ordered, regular breath and exhalation.

After the exercise time, the speed and walk should be reduced.If you are on the treadmill, set up 3 kilometers per hour, if on the street, only quickly and then switch to a usual step.To increase the flow of oxygen, make your hand: lift and lower them, cross your head and divide it to the side.

After such a cardio training, you can continue to perform basic exercises.If the risk of stretching is involved, the heating equipment (screw, tendency) is also performed.

Further procedures: massage, swimming

Fat burning accelerates if you require some additional procedures.The best options are massage and swimming:

1. Massage allows you to remove not only fats but also excess skin.It accelerates the burns of lipids, improving blood circulation.Ideally, it is worth using a professional vibration massage.But a larger budget is good if you provide the mass 1-2 times a week.
2. Swimming improves the condition of the skin, makes it more tone and develops the abdominal muscles.Visit the pool twice a week.It is better than a 45 -minute session to swim with techniques like butterfly and frog.The appearance of the abdomen and sides also improves aerobics of water and water.

It is not enough to remove fat to lose weight for weight loss.Class approaches must be complex.Be sure to follow the recommendations of a nutritionist, perform the exercises in the right order, replace the load and breathing exercises.Then the result will not be long.