We offer to your attention an article that discusses exercise, weight loss, stomach and side. You will learn how exercise will help the process of weight loss, they are better than diets or fasting. Learn how to correctly approach the selection of exercises, as well as some personal characteristics should be taken into account. And familiarize yourself with some basic, effective exercises that you can easily perform yourself at home.
The exercises contribute to weight loss
Physical exercises have an important role to play in the fight against overweight and obesity, for the following reasons:
- The practice will help you active energy consumption, which is developed on the fat. And this leads to fat mobilization and reduce the quantity in the body.
- When a man sits on a low-calorie diet, the body to keep energy reserves, includes a protective physiological response that inhibits weight loss, especially if the diet is too tiring, and people sitting on it for a long time. During exercise, this does not happen, the weight lost is much faster and more efficient.
- Physical activity stimulates the sympathetic part of the nervous system, and increase the metabolism. This will consume the amount the body's energy, and this leads to weight reduction.
- It is also worth to note that regular activity improves the physical and psycho-emotional mood ofa person, active, cheerful, life is much more interesting lighter.
How to choose the best exercises for you
Find the correct exercises, the experts recommend considering the following features:
- If you want a thin waist, it is necessary to leave tip for the additional load. This practice promotes the intensive growth of oblique and lateral abdominal muscles, so the waist increase in size. Such practices are more suited to the guy who wants to increase the proportion of the body than the girls.
- The exercises with a Hoop is considered effective in the fight the excess fat in the abdomen, but there is a danger, that you mustn't forget: regular classes for the Hoop to provoke prolapse of the pelvic organs.
- If you decide to turn the page for more weighted in the process of the practice, not to make any sudden movements.
- To cope with the excess, the belly and flanks help cardio. These exercises increase the metabolism and promote the burning of body fat. I also prefer interval loads.
- It is also recommended that exercise be combined with additional load.
- The process required to control the load on the oblique abdominal muscles, it can't be excessive.
The best practices
There are different sets of exercises to the waist thin, beautiful.
Twisting
Best known really twisting the press.
- Down, need to lie down on a flat surface or a Mat and bend your knees (feet should be located on the floor).
- Put your hands behind your head, take a deep breath, tears the body from the ground, and then drag the leg.
- Then, exhale and sink back to its original position.
- Recommended 10 reps 2-3 sets.
Reverse crunches
- To do this, you need to lie on your back, legs bend your knees to put your foot on the floor.
- Hands placed along the body.
- Now you need to lift your leg so that the thigh eventually perpendicular to the floor or the knee is moved towards the chest.
- The exodus of the leg on the floor for a breathe out when your legs are half of your breath.
- Recommended 10 reps 3 sets.
Oblique twists
- Lie down on a flat surface, put your hands behind you head, legs bent at the knees so that the feet won't touch the ground.
- Now we need to raise the body, right elbow reaches towards the left knee. The left part of the body must remain on the ground.
- Repeat the movement on the contrary: the left elbow to reach your right knee so that the right part of the body left on the ground.
- One approach you have to do at least 15 repetitions.
Strap
This, at first glance, a simple exercise designed to work the muscles of the abdomen, hip or lower back.
- To take a position on the floor so that the elbow, the knee, the ankles resting on the ground.
- Cervical spine should be lined up in a row and wait.
- Then you have to tear the knee on the floor and hold this position for 30 minutes. It is important that the breathing was regular.
- You can move the position of the plates and perform the exercise on both sides for 30 seconds.
- You can accept the situation, and the feet, the palms resting on the ground.
- Moving the center of mass of the right side of the body. The right hand should be bent at a right angle.
- Place the left foot on the right, while the legs straight, raise your hips.
- In this situation, it should be 30 seconds. In the future, to carry out the plan for 1-2 minutes.
- Repeat the exercise on the other side.
Outbreaks of the twist, the body
This practice is perfect for beginners.
- A step forward with your left foot bend your knee. This makes stretching the muscles of the right thigh.
- Pull your arms forward so they are parallel with the floor.
- After the warm-up again, to take a step forward with the left foot, sit down in an imaginary chair. The right foot left toe touch the ground. This is the first time in the back to the left, go straight, and turn your house.
- That this eruption with the other leg.
- Repeat the movement 15 times.
Tilts in different directions
- To perform the exercise, you need to be straight, and then put your feet together.
- Raise the arms, then fold them in the head.
- Maximum upper body to the left, hold this position for 15 seconds. You should feel the stretch on the right side of the body.
- Back to the starting position.
- Repeat the exercise, reducing the strain on the right.
- In the future, if you increase the time, hold the position for 30, 45, 60 seconds.
A workout, then even an interesting task that strengthens the abdominal muscles.
- You have to run on all fours.
- The contract the abdomen and take a deep breath.
- Exhale and exhaling, strain, and strongly draw in the stomach.
- In this situation, you need to keep your abdomen for at least 15 seconds.
Tips for better efficiency
To workout to be effective, follow these guidelines:
- You should gradually increase your physical activity. The presence of the regular exercise, the body not only adapts to the load, but increasingly flexible. Therefore, it is recommended that at least 1 time a week contains classes for running, Cycling, or weight training. This will help you to more effectively burn calories and improve metabolism.
- Prefer the outdoor activities. This helps to not only weight loss, but also for the health of the organization as a whole.
- It is important to plan lessons. This allows you to prepare ahead of time, and the time to start practicing. After all this, you need to decide clothes, shoes, and stock up the water. A used training the appropriate music is also better to prepare in advance.
- Plays an important role in the weight loss food, which is why it is necessary to adjust. For example, the experts recommend to give your diet more vegetables, including watercress, which allows the body faster after a grueling workout, and the bitter chocolate. But it is also important to drink sufficient amount of clean water (minimum 2 litres / day).
- Don't neglect the warm-up. Before the main exercise you need to warm up the muscles. It will reduce to at least the delayed onset muscle soreness and possible injury to the tissues. After the workout I recommend to not stretch the muscles.
- Don't interfere with conversations during this period. It is important that the hours to focus them correctly, and then the maximum efficiency. This is especially true if the group of like-minded people.
- This is not only important to adjust the diet, but also appropriate to relax, to sleep, during which the body can relax, heal.
- If you find it difficult to choose your own exercises, it is better to ask for help with your coach, who will be able to offer a suitable, effective, complex, taking into account the features you want. But the most important thing is consistency. It is better to devote to the workout 20 minutes a day, than to do nothing. This is the hardest, especially at the beginning, when someone is confronted with the unpleasant feeling after a workout, as well as the fatigue.
How fast and how much you can lose weight
To talk about concrete numbers is very difficult, because the result depends on the choice of exercise, frequency, intensity of training, as well as the lifestyle that you lead, period. Also , we can't rule out the individual characteristics of the organization.
Just one thing: if the training is continuous and intense, the changes will be noticeable within a week: to improve your health, the muscles of the organisation, or the organisation as a whole. In a month you can lose up to 4 kg, this means that the waist and flanks will be less.
Please note! The main thing— desire and persistence. The result was that even more effective, walking, and cardio.