A set of exercises to lose weight and faces

After giving birth, due to violations of hormonal balance, metabolism or a result of excessive eating, excessive fat deposits may occur in the waist and abdomen.They try to escape the fat layers in these places, because they ruin their appearance, interfere with wearing tight clothes.A diet to remove lipid is not enough.The exercises to lose weight of the abdomen and the side are necessary.Continuous physical training will help not only improve appearance, but also deal with health problems.

Why is it important to perform exercises

Effective exercises must be done not only because they will help improve appearance.There are also medical indications that need to achieve the ideal weight according to modern standards:

1. The threat of cholesterol increases.With high weight, increasing cholesterol production.The excessive content of this substance in the blood worsens and leads to the development of various diseases.
2. Increased risk of stroke and heart attack.This is especially true for people over 40 years old, with a body index exceeding 30. With excess volume and lipid formation in any part of the body, including in the waist area, the work of the blood vessels worsens and the load on the heart increases.And these factors significantly increase the probability of heart attack.
3. Impaired blood circulation.If the fat selects the localization in the abdomen, internal organs, as well as the genitals, is under the pressure of lipid.The fat layers delay the nutrient flow, slow down blood circulation.This leads to oxygen starving to the organs.The general is generally worse, pain and abdominal pain become often.The risk of developing Neoplasms increases.
4. Reduce immunity.Fat violates accurate metabolism, deformed hormones.The body does not work out, leading to its weakness.Many different bacteria and microorganisms, viruses can easily penetrate the body, because the immune protection is almost inactive.

Another argument that is beneficial for weight loss is the decline in the skin's condition.In the case of overweight, skin and fat formed in the waist.Because people with excess body masses sweat, sweat accumulates in these folds, leading to allergies, the appearance of irritation, itching, black spots and inflammation on the epidermis surface.Such issues prevent beaches and public pools from visiting quietly, they can lead to wide dermatitis.

Finally, the battle against excess weight helps escape many psychological complexes.The quality of life in people with normal weight is much higher.

Ideal waist indicators and weight

Why try to lose weight?When performing exercises for the abdomen and side, you need to know which indicators (weight, waist, etc.) should be stopped. If you do not take into account the ideal indicators, then you can obscure (make yourself exhausted) or, on the contrary, do not get results.

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

• People with more than 80 cm waist are more likely to increase cholesterol.Therefore, if the main purpose of losing weight from the abdomen is to reduce the risk of disease, you can stop 70 cm and do not continue to participate in the ideal of Muslim 60 cm.
• Nutrition experts pay attention to an indicator as the difference between hip diameter and waistline.The smaller this index, the higher the risk of developing diseases related to excess weight.To protect yourself and improve health, you need to increase the difference between the waist and hips.Of course, it will not increase the increase of the hips, but to read the decrease in the waist.
• There is a common body index in health practice.It is calculated on the basis of a person's weight and growth.The formula is as follows: A weight divided by a square growing in meters.With a height of 170 cm and a weight of 54 kg, we will receive the body of the body 18.69.Excess weight started from Index 30. Ideal BMI is 23-25 and 18.Calculate your own body index.If it exceeds the 30th norm, according to the same formula, calculate the extent you need to reduce weight to leave a group of patients with excess weight.
• You can also use a simpler formula to calculate normal weight.The optimal weight of a person is growth (in cm.) Except for 110. Therefore, a girl with a height of 180 cm should weigh 70 kg.However, this index is incorrect: it may not be suitable for men who have a thin constitution of the body.

Therefore, when the weight loss exercises, you need to monitor your waistline and body index.It will be better if the weight and waist of the waist will be calculated for you by a nutritionist or physical training, cosmetic expert.Modern equipment allows you to calculate not only optimal indicators such as weight and diameter of different parts of the body.Using diagnostic devices, you can also understand the optimal fat ratio for your body.In men, it is lower in women.

How to choose a training program

What exercises to lose weight of the abdomen and the parties to do under certain conditions?The training set is selected separately, based on personal body parameters.A physical traininger should choose a exercise program.Let him advise you, no need to constantly go to the fitness center.It is enough to register for an hour, in which an expert will choose a training schedule for you and point out how to perform certain exercises.

If you do not have the opportunity to consult experts, you can perform general exercises - simple morning gymnastics, only 15 minutes a day.But the effectiveness of such classes is reduced.Gymnastics will help remove only a few centimeters of the belt, if your goal is much greater, you will have to choose the program professionally.

In the extreme case, you can choose the exercise yourself.When choosing, you need to take into account the following factors:

1. Medical contraindications.It is better for patients with cardiovascular problems to refuse to run and weightlifting.People with osteoarthritis cannot be done by techniques that they need to perform sudden movements.It is better that pregnant women are completely abandoning exercises for parties and exercises to lose weight, because their improper implementation can damage the fruit.
2. The scale of the target.The more difficult it is to achieve the goal, the more difficult it is to become a training set.If you want to throw more than 5 kg, along with effective exercises, you need to observe the diet.If the goal is to quickly reduce weight and reduce belt, it is important to combine cardiovascular training and press exercises.
3. Conditions for exercises.If you visit the gym, you can use the techniques that require the use of emulators.At home, you will have to give up such techniques and perform the simplest exercises.If you participate in rhythmic exercise, you should focus on exercises using a gym.
4. Free amount of time.Ideally, you need to deal with 3 times a week for 1-2 hours.But if you do not have enough time, you should stop choosing at daily morning exercises for 15 minutes.

Order of exercises

In order for lipids to leave faster, you need to do any exercise, whether it is a home gym or professional training, in a certain string.Specifically:

• Heat or train cardiovascular training.At home, it is enough to perform a 5 -minute exercise.But ideally, exercises should be ahead by running or swimming.
• Simple exercise.
• Respiratory exercise.
• A more complex exercise.
• Respiratory exercise.
• Finally - a shorter or warm cardiovascular training course to reduce muscle tension.

The number of exercises is not limited, the main thing is that they interspersed with respiratory gymnastics.It is very simple to do it - you need to breathe deeply, calm down, take steps slowly or lift and lower your hands.

Morning exercise

The easiest choice will help lose weight without much effort and waste time is gymnastics in the morning.It must be accompanied by appropriate nutrition, otherwise there will be no results.Basic exercises:

1. Warm -up .up.It takes 5-15 minutes.It includes walking, trend, Mill Mill.Each exercise must be performed 10-15 repeats.
2. Pelvic lift.The emphasis on the tongue and heel, the pelvis increases, the upper back does not escape from the floor.After each increase, you need to keep for a few seconds, then return to the original position.The repeated number is 10-15.
3. Expand your arms and legs.Do not help yourself by hand and hold your legs straight, starting to pull your body on your legs and legs on your body.The legs should be raised on the floor, tearing the back from the gymnament.Repeat 5 to 15 times, linger on the advanced position in 5 seconds.
4. The back lies on the floor, legs are straightened.Hold your feet tightly, you need to lift them 20 cm from the floor and keep them up to 7 seconds.Then slowly lower it.Repeat 15 times.

Exercise can be performed in the morning, up to 13 hours or in the evening from 17 to 18 hours - then the fat burning process is activated.

Gymnastics in a fitness center

Before starting the simulation classes, it is important to conduct a competent warmth.How to do this, see the section below.

Next, you need to choose a simulation that can help reduce the belt:

• Simulation fake.The movement is rowing.The muscles of the hand and the press are improving.Movement should be performed for 15-20 minutes, then rest for respiratory gymnastics.The level of traction can be placed and high rowing simulation processes do not require much effort, even the non -prepared girls will deal with high levels.
• Plate.It can be found both on the street and in a fitness center, or you can buy it with only 500 rubles.They stand on the disc with legs and perform twisted (the mobile part of the disc is 360 degrees and the shell is rotating with it).No need to perform the maximum speed.You should grasp something with both hands (often emphasizing besides the disc) and, only using your hips and abdominal muscles, rotating your body to the left or right.The variable should be done regularly and quickly.The training time is until the beginning.Ideally, 2-3 approaches should be done in minutes.This is a good heating simulation.
• Barking for the press.Here you can perform exercises for the press from different positions.The best option is twisting, they quickly remove fat from both sides.Girls should perform 3 approaches of 15 spirits, men - 5.

If the abdominal muscles are tired, give them a vacation by going to the jogging machine for 10-15 minutes or performing breathing exercises.

During exercise, the gymnastics should be used, selected individually.

Cardiocation

Medical training are the types of loads to improve the function of the heart.They enhance heart muscle, improve blood circulation, increase the endurance of the body.It is cardiovascular training that causes fat burning process, then fixed by using local exercises.

The best type of cardiovascular training is running.At home it can be done on treadmill.During the warm season, it is advisable to run in fresh air: When classes on the street, oxygen goes into the body better.The optimal place of classrooms is a park with treadmill.

Running should not be the clothes.The load increases.If you use the treadmill, first place the speed of 2-3 km per hour (simple steps), then gradually increase to 5. When you feel that you deal with such speed without breathing violations, put an indicator of 7 km per hour.The total time of classes is from 15 to 30 minutes, depending on personal durability.During exercise, it is important to adhere to the rules of the breath: with a slow step, deep breathing, when running - to perform short, but to order, regular breath and exhale.

After the exercise time expires, it is necessary to slow down and walk.If you are on the treadmill, set a speed of 3 km per hour, if on the street, just move to fast, then go to a regular step.To increase the oxygen flow, make your hands: lift and lower them, overcome your head and then spread it to the sides.

After such cardiovascular training, you can conduct basic exercises.If the exercises are at risk of prolonged relevant, do the heating device (twisted, tilted).

Additional procedures: massage, swimming

Burning fat will accelerate if you use the help of some additional procedures.The best options are massage and swimming:

1. Massage allows you to remove not only fat but also excess skin.It accelerates lipid burning, improving blood circulation.Ideally, it is worth using a professional vibrating massage machine.But a more budget option is more suitable for staff to massage 1-2 times a week.
2. Swimming improves the condition of the skin, making it firmer, developing the muscles of the abdomen.Visit the pool twice a week.For a 45 -minute session, it is better to swim with techniques like butterflies and frogs.The appearance of the abdomen and the two sides will also improve the tumbling in the gymnastics and water.

To eliminate fat, it is not enough to just perform an exercise to lose weight.The approach to classrooms should be complicated.Be sure to follow the recommendations of nutrition experts, perform exercises in the correct order, alternating loading and breathing exercises.After that, the result will not be long.