A number of exercises to lose weight and lose sideways

After birth, due to the violation of hormonal balance, metabolism or excessive feeding can occur in the back and abdomen.In these places, they try to get rid of oil sheets, because they spoil the appearance and prevent them from wearing tight clothes.A diet is not enough to remove lipids.Abdominal and parties need exercises to lose weight.Continuous physical education will only help not improve the appearance and to cope with health problems.

Why do exercises are important to do

Effective exercises should not be made to help improve the appearance.There are also medical indicators needed to achieve ideal weight according to modern standards:

1. Danger of increased cholesterol.Growing cholesterol production with high weight.The excessive content of this article in the blood, leads to the development of various diseases and goes.
2. Stroke and increased risk of heart attack.This is especially the body index, especially for people over 40 years.And these factors significantly increase the probability of heart attack.
3. The deterioration of the circulation of the blood.Oils are suffering from the pressure of lipids if the abdomen chooses localization in the abdomen, internal organs, as well as genital authorities.Oil layers slowing food turnover, delay the flow of food.This leads to oxygen hunger.The total well is worsened, pain and colic often become.The risk of developing neoplasms is growing.
4. Reduce immunity.The fat violates the correct metabolism, deform the hormonal background.Debuged does not work that causes the body to weaken.Different bacteria and microorganisms, the immune system does not work almost because viruses can easily penetrate the body.

Another argument in favor of losing weight is deteriorating in the state of the skin.When it is overweight, the leather and fat layers occur on the waist.People with a body mass are sweated in these layers, it leads to the formation of allergies, itching, itching, dark spots and inflammation on the surface of the epidermis.Such problems prevent the beginning of the beach and public pools from the start of visiting silently, and the skin can lead to extensive inflammation.

Finally, it helps to get rid of many psychological complexes to fight over weight.In people with normal weight, the quality of life is higher.

Ideal waist and weight indicators

Why do you strive to lose weight?When exercising for the abdomen and parties, you need to know exactly what the indicators (weight, waist, etc.) stand out. If you do the ideal indicators, then you can be dark then (bring yourself to exhausting) or not.

Some facts that will help you choose the last target to lose weight:

• People with more than 80 cm are more inclined to increase cholesterol.Therefore, the main purpose of the loss of weight loss is that if it is reduced to the risk of disease, 70 cm should not stop and continue to engage in "ideal" 60 cm.
• Nutritionists pay attention to such an indication as the difference between hip girth and waist entries.This indicator is smaller, the risk of development of excess weight related diseases.You must increase the difference between the waist and hips to protect yourself and improve health.Of course, this will not increase in the increase in hips, but read the decline in the back of the waist.
• Medical practice has a common body index.Calculated based on a person's weight and growth.The formula is as follows: a weight divided into the growth square in the meter.We will receive 170 cm height and 54 kilograms, we will receive the body's body 18.69.Starts from 30 out of the index now.The ideal BMI is 23-25, 18 and 18.Calculate your own body index.If 30 is more than normal, then according to the same formula, calculate how much reduced weight reduction to leave a group of excessive weight.
• You can also use a simpler formula to calculate normal weight.A person's optimal weight growth (in cm) minus 110. So a girl with a height of 180 cm should take 70 kg.However, this indicator is inaccurer: people may not be suitable for men, people with a thin constitution of the body.

So you need to watch the waist and body index, such as exercise to lose weight.The ideal weight of the waist and waists will be calculated by a nutrition or fitness coach, a cosmetologist.Modern equipment allows you to calculate so much optimal indicators only as the weight and weight of different parts of the body.Using diagnostic devices, you can also understand what the optimal interest rate for your body is.Are lower than women in men.

How to choose the training program

What exercises to perform in certain conditions for the abdomen and parties to lose weight?The training set should be selected individually based on individual body parameters.A fitness coach must choose the training program.To advise you, you do not have to always visit the Fitness Center.It is enough to register for a consultation at a time when a specialist will choose a training schedule for you and how to perform certain exercises.

If you do not have the opportunity to consult a specialist, you can do general exercises - a simple morning gymnastics that takes only 15 minutes a day.However, the effectiveness of such classes is reduced.Gymnastics, it will help you to eliminate a few centimeters of the waist, if your goal is greater, you should choose the program professionally.

In extreme cases you can choose the exercise yourself.When choosing, you must take into account the following factors:

1. Medical contrastingations.For patients with a cardiovascular problem, it is better to give up a long distance running and a heavy athletics.People with osteocondrosis can not be carried out in the way they must suddenly do.Pregnant women are better to leave the exercises for the sides and exercises to lose exercises, because their misconceptions can damage the fruits.
2. The scale of the target.How difficult the goal is to be, it is more difficult to be a training set.If you want to throw more than 5 kilograms, you need to observe a diet along with effective exercises.If the goal is to lose weight and reduce the waist, to combine cardio training and press workouts.
3. Conditions for exercise.If you visit the gym, you can use the techniques that require the use of simulators.You have to leave such techniques at home and make the simplest exercises.If you are engaged in aerobics, you should focus on exercises using a gymnastics ball.
4. The volume of free time.Ideally, you should be engaged in 3 times a week for 1-2 hours.However, if there is not enough time, the choice should be stopped in the daily mornings in 15 minutes.

The sequence of trainings

To leave lipids faster, you need to perform any exercises, in a certain sequence, home gymnastics or vocational education.Namely:

• Warming or cardio education.It is enough to make a 5 minute gymnastics at home.But Ideal, exercises should be before running or swimming.
• Simple exercise.
• Respiratory gymnastics.
• A more complicated exercise.
• Respiratory gymnastics.
• In the end - a shorter cardio education or hot-tip to eliminate muscle tension.

The number of trainings is not limited, the main thing is to intersect with respiratory gymnastics.It is very simple to do - you should breathe deep, calm, slowly, take slow steps or lower your hands.

Morning gymnastics

The easiest choice that will help you lose weight without a loss of effort and time is a daily morning gymnastics.Should be accompanied by proper nutrition, otherwise there will be no results.Basic exercise:

1. Warming up.It takes 5-15 minutes.It consists of walking, trends, "mill".10-15 repetitions should be made in each exercise.
2. Pelvis elevators.The emphasis on shoulder blades and heels, pelvis rises, the upper back is not broken.After each rose, you need to be caught in a few seconds, then you should return to the original situation.The repetition number is 10-15.
3. Extend your arms and legs.Start with your hands without helping yourself and keep your legs straight into your feet and legs without keeping your legs straight.The legs should be lifted over the floor, the gymnastics carpet must be falled back.Repeat from 5 to 15 times in a raised position in 5 seconds.
4. Lies on the back, the legs are corrected.By glinging your legs to each other, you need to raise them 20 cm from the floor and increase them until 7 seconds.Then slowly down.Repeat 15 times.

Gymnastics can be made in the morning, up to 5:15 pm or in the evening - then fat burning processes are activated.

Gymnastics in a fitness center

Before the simulators start classes, it is important to carry out a competent warming.How to do it, see the following part.

Then you need to choose simulators that can help reduce your waist:

• Rowing simulator.The main movement is rowing.The muscles of the hands and the press are improving.The movement should be implemented within 15-20 minutes, then take a break for the respiratory gymnastics.Traction levels can be set and high-level simulators do not require much effort, even unprepared girls will cope with a high level.
• The disk.You can be found in both the street and fitness center or only for 500 rubles.They stand on the legs on the disk and perform torsion (the mobile part of the disc rotates 360 degrees and bends with it).No need to fulfill full speed.You have to hold something with both hands (have a emphasis next to the most disk) and turn the body left or right using the abdominal hips and muscles.Shifts should be done frequently and quickly.Till the training period until the head is spinning.Ideally, the 2-3 approach should be done in a few minutes.This is a good heat simulator.
• Shells for the press.Here you can train to press different tasks.The best choice is tormented, quickly clean them from hand.The girls should have 15 curves, men's approaches.

If the abdominal muscles are tired, go on strike by going to the treadmill for 10-15 minutes or doing breathing exercises.

It is recommended to use a fitness corset selected separately during fitness.

Cardetation

Cardiral Training is such a kind of species aimed at improving the activity of the heart.They strengthen the heart muscle, improve blood circulation, increase their body's tolerance.It triggers the burning oil process, then it is cardio education stabilized using local exercises.

The best type of cardio training works.It can be done on a treadmill at home.It is advisable to avoid fresh air in the hot season: when there are classes on the street, oxygen enters the body better.The optimal location of classes is a park with treadmill.

The run should not be "for wear."The load is growing.If you use a treadmill, set up a speed of 2-3 kilometers per hour (simple step), then gradually increases.When you feel the cope with such a speed without breathing, build a 7-kilometer indicator per hour.The total time of the classes after 15-30 minutes depending on individual stamina.It is important to observe the rules of breath during exercise: with a slow step, running, while running - short, but ordered, regular breaths and exhalations.

After the exercise period is over, you need to reduce the speed and walk.If you are on a runway, place a speed of 3 kilometers per hour, if you are on the street, take a quick step quickly.Correct your hands to increase oxygen flow: lift up and lower, move on top of your head and then put it on the sides.

After such a cardio training, you can continue to do basic exercises.Exercises with traction risk are engaged in adding warm-up equipment (twist, inclination).

Additional procedures: massage, swimming

If you apply to the aid of some additional procedures, the fat burning will be accelerated.The best options are massage and swimming:

1. The massage is not only fat, but also allows you to remove the skin already.This accelerates the burning of lipids, increases blood circulation.Ideally, the professional is worth using a vibration masseur.However, more budget choices are compatible 1-2 times a week.
2. Swimming improves the condition of the skin, develops more toned, abdominal muscles.Visit the pool twice a week.For a 45-minute session, it is better to swim with butterfly and frogs in so many ways.The appearance of the abdomen and the parties will also lose weight in water and water aerobics.

It is not enough to make a weight loss to lose weight.The approach to classes must be complicated.Make sure you follow the nutritionist's recommendations, make sure you do the exercise in the correct order, alternate loads and breathing exercises.Then the result will not be long to come.