Effective workouts for weight loss abdomen and hips
Physical exercise is very good for motocross because:
- strengthening the immune system;
- improve circulatory system;
- to increase strength, endurance;
- decrease in depression and apathy, because during the teaching activates the production of "hormone of happiness" — serotonin;
- hard to supply of oxygen do to cells;
- stimulate your brain, improve concentration, performance, inclination to learning;
- reduction of insomnia, to high-quality, deep;
- it slows down the process of aging of cells and tissues;
- to normalize the metabolism;
- strengthen core muscles, improve posture.
The main thing — to select a file individual exercise, which corresponds to the abilities and health condition. People with a lot of excess weight, for example, many types of fitness are contraindicated, because they can cause injuries to the knees and lower back, increased blood pressure and many more. In this exercise as it is easy to walk. It is scientifically proven that walking 30-40 minutes a day significantly reduces the risk of cardio-vascular diseases, improves health, increases the overall motocross tone.
The causes of excess fat
Fat in the abdominal area and hips can accumulate for a variety of reasons:
- Health problems. Extra inches around the waist, may indicate the presence of a variety of diseases, as well as visceral fat? — deposits around the internal organs, which prevent the normal functioning of the systems.
- Unhealthy lifestyle: sedentary work, the abundance of fatty food, fast food, lack of sleep can cause excess fat. What is it?
- Psychological factors: inability to cope with different life circumstances, the habit of "seizing" stress is a company from or out of boredom.
The Extra weight you will see some on one or the reasons, at the same time, so effective in the fight against excess kilograms need for a comprehensive approach: work with a psychologist to develop proper eating habits, exercise and good nutrition.
Where to start training?
Training according to the should be held regularly, at least three times to do the week, and then just get will be able to visible results. Each lesson is divided into two parts: cardio and strength.
Cardio exercise the body will help you to cheer up, to prepare for the upcoming load, except:
- accelerating the metabolism;
- it lowers the level of cortisol — the so-called "stress hormone", an excess, which often leads to overeating and disruption of sleep;
- improve the functioning of the cardiovascular and respiratory system, increases endurance;
- active burn calories, when compared with the second performance part of the tem.
Cardio exercise that should include intense exercise, quickly replacing each other, so that the telo does not have time to get used to. You can alternate jumping and running with high lifting hips, squats and lunges. In the ideal this, this part lasted for at least 20 minutes, for weight loss will be useful to ensure a full cardio workout 2-3 times a week for 40-60 minutes. Even active walking at a fast pace, it will be a great choice.
Exercise File for burning fat
Currently in the world of fitness actively used the so-called interval training on the different systems. They reported most effective: one load type replaces another, so the telo does not have time to get used to constantly working at the limit of active the burning up of calories. This training strengthens the muscles, cardiovascular and respiratory system, improves metabolism, accelerates the synthesis of protein.
These exercises include three main groups of exercises:
- Aerobic: running, Cycling, speed walking, jump rope, jump, dance. They increase the heart rate, increase perspiration, help the body warm up, to prepare for the next part.
- Exercise: crunches, plank, bending, leg lifts. Are designed to strengthen the muscles.
- Gymnastics or stretching the final phase of training, helps to release that is to restore breathing and heartbeat.
Women for weight loss can access yoga, asanas both (movement, exercise), which gradually replace each other, promote calm, reduce stress, but good enough for the main work the muscle groups. Run them at home, and Mat to replace an ordinary towel.
Running or walking
Running or walking — what to choose for weight loss? Most people will probably say that the first option, of course, leads. A leisurely walk for many seems to be the usual occupation, which does not contribute to fat burning. So Is it really? Let's examine the main differences:
- Walking helps to strengthen the muscles of the calf, run to the chest, back, shoulders, thighs and buttocks.
- While Jogging the person experiencing a "phase of flight", which causes a big enough shock to the spine and joints. In walking this stage no
- Walk best wallet, which is not true, the system of (o), which significantly increases the likelihood of injuries and different pathologies due to the increased workload for the heart, respiratory system, spine, joints.
Running and walking is impact differently on each person. If no health problems, running takes mental and physical pleasure, then it is better for weight loss to them. If and problems with the cardiovascular system, spine, joints, or each output for running causes a moral discomfort, a walk is the best to choice. Go in the in this best for at least one hour, keeping a pretty fast pace, daily shortly it will be around 8000-10000 thousand steps 5-7 km, or is the recipe for longevity, a good cure for many diseases.
Exercise strap
Exercise "board" fitness instructors is deservedly considered a classic, because it uses almost all of the group's main muscle:
- press: uses direct, oblique muscles of the abdomen;
- back: strengthen lower back, correcting posture;
- large pectoral, deltoid;
- gluteal;
- quad;
- calf;
- hips.
When the exercise "board" is used to evenly distribute the load on all muscle groups, with respect to k, and to ensure efficiency. In addition, if properly executed without load on the knees, so the bar is accessible for people with impaired musculoskeletal system, but only after consultation with the doctor under the guidance of an experienced instructor in the gym.
ClassicClassic placket refers to the set of isometric exercises: if it is properly done, there is no extra burden on the joints in the body is still attached statically. It has two versions:
- The emphasis of hands on direct. This option is the most simple available for beginners, the burden falls because of his legs.
- The emphasis on the knees. Hold this position more difficult, váha is because evenly across all anchor points: forearms, elbows, on the muscles of the legs. It will take a lot of effort to maintain the body in upright position.
You must have To start the emphasis on straight arms elbows or, as the push-UP. Motocross, by, that should be stretched to a straight line. Exercise has the second name — "the Council", which precisely describes the essence of the pose: there under should be the deflection in the lower back, buttocks, legs straight, knees tightened. This a must have for 20-30 seconds, during which will be felt all the muscle groups, it is also possible, the appearance of a trembling or a feeling of heat — it all testifies to the correctness of the implementation. The Bar is easy to perform at home, does not require special equipment or forms.
SideThe side plate works the muscles of the waist and sides. The aim Can also be run on the straight under the shoulder and knee, and the sequence is as follows:
- positions for strap;
- expand the housing 90 degrees, adopting a stable position, one hand rests on the floor, the carpet, the other must rise up;
- stretch the whole body in one line, you have to get the feel of tension in the belt, the lateral trunk muscles;
- hold this position for 20-30 seconds.
The side plates requires the monitoring of balance and equilibrium, improve coordination, concentration.
Twisting
A woman is not easy to achieve a flat stomach in due to anatomical features: for a child an needs enough body fat. In most cases, But, of course, being overweight is a result of poor nutrition, lack of physical activity and psychological problems. The main thing — time to buckle down, and you can start with a very simple exercise — twisting.
There are several versions of them:
- Classic.
- On the back side (or leg lifts).
- Slant — "knee-knee".
Can be done at home using only a Mat, or using in the gym special equipment. Consider the technique in more detail later in the section "Exercises fell to the ground."
Breathing exercises
More recently, advanced breathing exercises, which guarantees that it is possible to remove the hanging belly, the hips for a short time. If it can be used as a complement to a regular yoga or fitness to improve the activity of the respiratory system. In addition, such exercises as may be used in meditation, to relax, calm down, they can become a weapon for good stress management.
Reasonable person But each of those have to understand, that safely and without harm to health for the belly, removal of hanging is possible only through constant training, your calorie deficit, changes in eating habits, breathing techniques and data will help only a few to speed up the process.
Jump rope
Jumping rope is a good choice, if you want to start and finish the workout the body will help to Wake up, stretch and warm up before the power section. In addition, regular jumping:
- to improve co-ordination ;
- contribute to the development of the cardiovascular system;
- the strengthening of the lungs and Airways;
- the correct body posture.
Is sufficient for 3-5 minutes before and after your workout to increase your performance. The only caveat — jumping rope is contraindicated for people with diseases of the heart and the spine, Women during menstruation, pregnancy and with a high degree of obesity.
Gymnastic Hoops
Other fairly common in women method to reduce the volume in the area of abdomen and waist exercises using special gymnastic Hoops — hula hooping. He is really help, but its effect will be local leaves several inches from the hull, all the other zones remain unaffected.
In addition, if it is not to strengthen the muscles, but only provides a massage effect that promotes lymph drainage. Hula hoops can leave bruises on the skin, all depends on the weight and quality of the rubber from which they are made.
Class is hula hooping contraindicated in women during the critical days of pregnancy, gynecological diseases, the presence of skin rash, itching.
The slopes
Tilts help to strengthen the side muscles and the abdominal belt. It's simple, but very effective exercise, known of in advance a lot of time in school. Technique, do the following:
- starting position-standing, feet shoulder width apart;
- on the exhale raise right need their hand up and to tilt to the left, as if the interference of the left side;
- on the inhale return to the starting do position;
- on the exhale to twist in the opposite direction.
If you want to increase the effect, you can pick up dumbbells of 0,5-1.5 kg is attached to the wrist or to the weight. This will include working the muscles of the quadriceps, biceps, chest and back.
The opinion of an expert
Experienced fitness instructors say that without package: you by you Plaza to believe the tempting photos from the category "before and after", the mythical reviews, promised the pump, follow the ass, or make six pack abs in 10 days. Work on the body, is the procedure long, that combines not only regular exercise but also good nutrition, work with psychology. Already explained this sequence, see above. Food restriction and exhausting tried will not work, if a person is not able to stress to cope, continue to use the challenging situations and problems, or always have company with all the household.
So for the quality, relevant weight loss without damage to health, physical and mental, it is better to consult with experts on weight loss. Only they will be able to approach the problem holistically, choose a technique that will be easy to enter to do of life and its place on the security shall be a part of it.