A set of weight loss exercises and side

After childbirth, due to violation of hormonal equilibrium, metabolism, or as a result of overeating, excess fat deposits in the waist and abdomen may occur.It tries to get rid of fats of layers in those places, because they spoil the appearance, mixed in wearing narrow clothes.One lipid removal diet is not enough.Exercises for loss of kilogram of abdomen and the parties are needed.Constant physical training will help not only improve the look, but also deal with health problems.

Why is it important to perform exercises

Effective exercises must be performed not only because it will help improve impressions.There are also medical markings by which it is necessary to achieve the ideal weight of modern standards:

1. A threat by increasing cholesterol.With great weight, cholesterol production increases.Excessive content of this substance in the blood deteriorates well-being and leads to developing different diseases.
2. Increased risk of stroke and heart attack.This is especially true of people over the age of 40, whose body index exceeds 30. With excess mass and lipid formation in any part of the body, including the waist area, and the load on the heart is increasing.And these factors significantly increase the likelihood of heart attack.
3. Deterioration of blood circulation.If fats choose the localization in the abdomen, inner bodies, as well as genitals, suffering from lipid pressure.Fat layers delay the flow of nutrients, slowing blood circulation.This leads to an organs in oxygen.The general welfare of parochlists, pain and colic become common.The risk of developing neoplasms increases.
4. Reducing immunity.Fat violates the correct metabolism, deform the hormonal background.The body does not work unlocked, which leads to weakening.Various bacteria and microorganisms, viruses can easily penetrate the body, because immune protection is almost not working.

Another argument in favor of weight loss is deteriorating skin condition.In case of excess weight, skin and fats are formed in the waist.Since people with higher body mass suffer from increased sweating, sweating, they accumulate in these folds, which leads to the creation of allergies, the appearance of irritation, itching, dark spots and inflammation on the epidermis surface.Such problems prevent the beach and public swimming pools from quiet visits, can lead to extensive skin inflammation.

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

Ideal waist and weight indicators

Why strive for losing weight?When performing the abdomen exercises and the pages you must clearly know which indicators (weight, waist, etc.) should be stopped. If you do not take into account ideal indicators, you can conceal (attract yourself to exhaustion) or, on the contrary, do not receive a result.

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

• People who have a waist of more than 80 cm are more prone to increased cholesterol.Therefore, if the main purpose of losing weight from the abdomen is reducing the risk of illness, you can stop by 70 cm, not continue to include in the "ideal" 60 cm.
• Nutritionists pay attention to such an indicator as a difference between the boat band and the scope of the waist.What is this indicator less, a higher risk of developing surplus weight diseases.To protect and improve health, you need to increase the difference between your waist and hips.Of course, it will not need to increase the increase in the hips, but read the decline in the waist range.
• There is a general body index in medical practice.It is calculated based on a person's weight and growth.The formula is as follows: weight divided with the square of growth in meters.With a height of 170 cm and weight of 54 kilograms, we will receive body body 18.69.The excess weight begins from the index 30. The ideal BMI is 23-25, and 18 is already insufficient.Calculate your body index.If it exceeds the norm of 30, then according to the same formula, calculate how much you need to reduce weight to leave the group of patients with surplus weight.
• You can also use a simpler formula for calculating normal weight.The optimal weight of a person is growth (in cm.) Minus 110. So a girl with a height of 180 cm should weigh 70 kg.However, this indicator is incorrect: may not be suitable for men, people with a thin constitutional body.

So, as the exercises for the loss of the sides, you must monitor the index of the waist and body.It is better if the ideal weight and waist waist will be calculated for you nutritional or fitness coach, cosmetologist.Modern equipment allows you to calculate not only the optimal indicators as the weight and range of different parts of the body.You can use diagnostic devices to understand and which are the optimal percentage of fat for your body.It's lower than in women in men.

How to Choose Training Program

What exercises for loss of kilogram of abdomen and side to perform in certain conditions?The training set should be selected individually, based on the parameters of personal bodies.The Fitness Trainer should select the exercise program.To advise you, it is not necessary to visit a fitness center all the time.It is enough to apply for one-year counseling, during which the specialist will choose the training schedule for you and show how to perform certain exercises.

If there is no opportunity for consulting with an expert, you can perform general exercises - simple morning gymnastics that only lasts 15 minutes a day.But the efficiency of such classes has been reduced.Gymnastics will help remove only a few inches of waist, if your goal is much bigger, you will need to program professionally.

In extreme cases you can choose your exercises yourself.When choosing you need to consider the following factors:

1. Medical contraindications.It is better for patients with cardiovascular problems to refuse running on long distances and lifting weight.People with osteochondrose cannot be performed with techniques where sudden movements need to perform.It is better for pregnant women to completely leave the exercises for foreign and exercises for weight loss, because their improper enforcement can damage the fruit.
2. A goal scale.The harder to achieve the goal, the harder it is to be a set of training.If you want to throw more than 5 pounds together with efficient exercises, you need to observe a diet.If the goal is quickly reduce the weight and reduce the waist, it is important to combine cardio training and press exercises.
3. Conditions for exercise.If you visit the gym, you can use techniques that require the use of simulators.At home you will have to leave such techniques and make the simplest exercises.If you are engaged in aerobics, you should focus on exercises using a gymnastic ball.
4. The amount of free time.Ideally, you have to deal with 3 times a week for 1-2 hours.But if there is not enough time, the choice should stop on daily morning exercises for 15 minutes.

A series of exercises

For the lipids to go faster, you need to make any exercises, whether it is home gymnastics or professional training, in a particular order.Namely:

• Heating or cardio training.At home it is enough to make a 5-minute gymnastics.But in an ideal case, exercises should be preceded by running or swimming.
• A simple exercise.
• Respiratory gymnastics.
• A more complex exercise.
• Respiratory gymnastics.
• Finally - shorter cardio training or warm to mitigate muscle tension.

The number of exercises is not limited, the main thing is that they have intertwined with respiratory gymnastics.It is very easy to perform - you have to take a deep breath, calm, walk slowly or raise and lower your hands.

Morning Gymnastics

The easiest option to help losing weight without much effort and losing time is morning gymnastics a day.It must be accompanied by a regular diet, otherwise there will be no results.Basic exercises:

1. Warm -up.Lasts 5-15 minutes.It consists for walks, tendencies of "mill".Each exercise must be performed 10-15 reps.
2. Pelvis elevators.Emphasis on shoulders and heels, the bowls rises, the upper back does not separate from the floor.You must last after each rise for a few seconds, then return to the original position.The number of repetitions is 10-15.
3. Extend your arms and legs.Without not to help your hands and keep your legs straight, start pulling your body to your feet, and your legs to the body.The legs must be raised above the floor, made the back of the gymnastic mat.Repeat from 5 to 15 times, stay in an elevated position for 5 seconds.
4. The back is on the floor, the legs are corrected.Cleaning your legs each other, you must pick them up 20 cm from the floor and keep them up for up to 7 seconds.Then slowly lower it.Repeat 15 times.

Gymnastics can be done in the morning, up to 13 hours, or in the evening of 17 to 18 hours - then the fat ignition processes are activated.

Gymnastics at the fitness center

Before starting in the simulators, it is important to implement competently melting.How to do this, see the section below.

Further, you must select simulators that can help reduce your waist:

• Rowing simulator.The main movement row.The muscles of the hand and the press are improving.The movement should be performed for 15-20 minutes and then rest for respiratory gymnastics.The towing level can be set and high - rowing simulators do not require much effort, even unwilling girls will deal with a high level.
• Disk.It can also be found on the street and at the fitness center or you can buy in just 500 rubles.They stand on the disk in their feet and executed the torsion (the mobile part of the disk revolves for 360 degrees, and the case revolves with it).There is no need to perform full speed.You should grab something with both hands (most often there is an emphasis next to the disk) and using only hips and muscles of the abdomen, turn the body to the left or right.Rotation should be done often and quickly.The duration of the training is until the head revolves.Ideally, 2-3 accesses should be made for a few minutes.This is a good heating simulator.
• Barking for the press.Here you can do printing exercises from different positions.The best option is torsion, quickly remove fat from the sides.Girls should make 3 approaches of 15 bends, men - 5.

If the abdominal muscles are tired, they give them a break and leaving the tape for 10-15 minutes or doing breathing exercises.

During the condition, the use of a fitness corset is recommended, selected individually.

Cardio-catering

Cardiral training are those types of loads that are focused on improving the functioning of the heart.They strengthen heart muscle, improve blood circulation, increase body endurance.It is a cardio training that triggers the process of burning fat, which is then fixed using local exercises.

The best type of cardiac training is running.At home it can be performed on a run bar.In the warm season it is advisable to run in fresh air: when they continue on the street, oxygen enters the body better.The optimal place of teaching is a park with races.

Running should not be "for wear".The load increases in increasing.If you use a tracksuit, first set a speed of 2-3 kilometers per hour, then gradually increase to 5. When you consider to be worn with a speed without breathing, set an indicator of 7 kilometers per hour.The total time of classes is from 15 to 30 minutes, depending on individual endurance.During the exercise, it is important to respect the respiratory rules: with a slow step, breathing deep, when it runs - to make short, but ordered, regular breaths and exhale.

After the expiration of exercise time, it is necessary to reduce the speed and walk.If you are on running, place a speed of 3 kilometers per hour, if on the street, just switch to quickly and then proper step.To increase oxygen flow, make your hands: raise and lower them, cross your head and then spread it to the tops.

After such cardiac training, you can continue to perform basic exercises.If exercises are included with the risk of stretching stretching, additionally execute heating equipment (twisting, preference).

Additional procedures: massage, swimming

Fat combustion will accelerate if you resist some additional procedures.The best options are massage and swimming:

1. Massage allows you to remove not only oily, but also excess skin.Accelerates the burning of lipids, improving blood circulation.Ideally, it is worth using a professional vibration massager.But the budget option is suitable - visits by masers 1-2 times per week.
2. Swimming improves skin condition, makes it more toned, develops abdominal muscles.Visit the pool twice a week.For a 45-minute session, it is better to swim with such techniques as a butterfly and frog.The appearance of the abdomen and the side will improve both Somersault in water and water aerobics.

To remove fat, it is not enough to export only one weight loss exercise.Access classes should be complex.Be sure to follow the recommendations of the nutritionist, perform exercises in the correct order, alternating load and breathing exercises.Then the result won't come for a long time.