Weight loss and a set of exercises on the sides

After childbirth, excessive fat deposits in the waist and abdomen due to invasion of hormone balance, metabolism or due to overeating.They work hard to get rid of the fat layers in these places because they can damage the appearance and interfere with tight clothing.A diet that removes lipids is not enough.Exercise is required to lose weight on the abdomen and sides.Continuous physical exercise not only helps improve the appearance, but also solves health problems.

Why is it important to practice

Effective exercises must not only be because they will help improve the appearance.There are also some medical signs that ideal weight must be achieved through modern standards:

1. The threat of cholesterol increases.As the weight is high, the production of cholesterol increases.Excessive content of this substance in the blood can worsen well and lead to the development of various diseases.
2. Increases the risk of stroke and heart disease.This is especially true for people over 40, whose body index is over 30 years old.In any part of the body, including the waist area, blood vessels work worsen, increased load on the heart, excessive mass and lipid formation.These factors significantly increase the likelihood of a heart attack.
3. Deterioration of blood circulation.If fat is chosen to be positioned in the abdomen, the internal organs and genitals will be subject to lipid pressure.The fat layer delays the flow of nutrients, thereby slowing down blood circulation.This causes oxygen starvation in the organs.General wells - Pain and colic can worsen.The risk of tumor development is increased.
4. Reduce immunity.Fat violates the correct metabolism, deformed hormone background.The human body does not work, causing it to weaken.Various bacteria and microorganisms, viruses can easily penetrate the human body because immune protection is hardly effective.

Another argument that supports weight loss is worsening in skin conditions.In case of overweight, skin and fat folds can form on the waist.As people with overweight sweat increases, sweat accumulates in these folds, which can lead to the formation of allergies, irritation, itching, dark spots and inflammation on the surface.Such problems prevent beaches and public swimming pools from quietly visiting, which can cause extensive inflammation of the skin.

Finally, the struggle with excessive weight helps get rid of many psychological complexes.People with normal weight have much higher quality of life.

Ideal waist and weight indicator

Why work hard to lose weight?When practicing for the abdomen and sides, you need to know clearly which indicators should be stopped (weight, waist, etc.). If you don't consider the ideal metrics, you can mask (exhaust yourself), or instead, don't get results.

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

• People with waists over 80 cm are more likely to increase cholesterol.Therefore, if the main purpose of abdominal weight loss is to reduce the risk of the disease, you can stop 70 cm without continuing to participate in the "ideal" 60 cm.
• Nutritionists pay attention to such indicators, such as the difference in hip waist and waist circumference.The smaller this indicator, the higher the risk of diseases associated with excessive weight.To protect yourself and improve your health, you need to increase the difference between your waist and hips.Of course, the increase in hips will not increase, but rather the reduction in waist circumference.
• There is a common body index in medical practice.It is calculated based on the weight and growth of a person.The formula is as follows: a growing square divided by the weight by the rice.With a height of 170 cm and a weight of 54 kg, we will receive a body of 18.69.Weight overweight starts at index 30.The ideal BMI is 23-25, while 18 are already insufficient.Calculate your own body index.If the specification exceeds 30, then according to the same formula, calculate how much weight is needed to make a set of excessive weight.
• You can also use simpler formulas to calculate normal weight.A person's best weight is growth (in centimeters) minus 110.Therefore, girls with a height of 180 cm should weigh 70 kg.However, the indicator is inaccurate: it may not be suitable for men, people with thin bodies.

So, with the exercises on the weight loss side, you need to monitor your waist and body indexes.It would be even better if a nutritionist or fitness coach, a beauty calculator calculates your ideal weight and waist for you.Modern equipment allows you to calculate not only the best indicators such as weight and circumference of each part of your body.With diagnostic devices, you can also learn about the best fat percentage for your body.In men, it is lower than in women.

How to choose a training plan

Perform exercises for weight loss on the abdomen and side under certain conditions?The training set should be selected separately based on the personal body parameters.Fitness coaches should choose exercise plans.To make it easier for him to advise you, you don't have to visit the fitness center continuously.Sign up for a time consultation, during which time experts will choose a training schedule for you and show how to perform certain exercises.

If you don't have the opportunity to consult an expert, you can do general practice - simple morning gymnastics, which takes only 15 minutes a day.But the effectiveness of this category is reduced.Gymnastics will only help remove a few centimeters of the waist, and if you have a bigger goal, you must choose the program professionally.

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

1. Medical contraindications.For patients with cardiovascular problems, it is better for patients who refuse long-distance running and weightlifting.People with osteochondrosis cannot do it through techniques that require sudden movement.Pregnant women are best off side exercise altogether and exercise for weight loss, as their improper execution can damage the fruit.
2. The scale of the target.The more difficult it is to achieve the goal, the more difficult it should be to become a group of training.If you want to invest more than 5 kg, as well as effective exercise, you need to observe your diet.If the goal is to lose weight quickly and lose waist, it is important to combine aerobic exercise training with journalism exercises.
3. Conditions for exercise.If you visit the gym, you can use the technology that requires the simulator.At home, you will have to give up on such techniques and perform the easiest exercises.If you are engaged in cardio, you should focus on using gymnastics balls for exercise.
4. Free time.Ideally, you need to process 1-2 hours 3 times a week.However, if there is not enough time, you should stop choosing within 15 minutes of practice every morning.

The order of practice

In order for the lipid to leave faster, you need to do any exercises in a certain order, whether it is family gymnastics or professional training.Right now:

• Heat or aerobic training.At home, enough for 5 minutes of gymnastics.But ideally, practice should be performed before running or swimming.
• Simple exercise.
• Breathing gymnastics.
• More complex exercises.
• Breathing gymnastics.
• Finally - shorter aerobic exercise or warmth - to reduce muscle tone.

The number of exercises is unlimited, mainly because they are scattered in respiratory gymnastics.It's very simple to do it - you need to go deep, breathe calmly, take slow steps or lift and lower your hands.

Morning gymnastics

The easiest option will help lose weight without spending too much time, wasting time is gymnastics every morning.It must be accompanied by proper nutrition or there will be no results.Basic exercises:

1. Warm - up.It takes 5-15 minutes.It includes walking, leaning, "mill".Each exercise must be repeated 10-15 times.
2. Pelvic rise.Emphasize shoulder blades and high heels, the pelvis rises and the upper back does not fall off the floor.After each rise, you need to hold it for a few seconds and then return to its original position.The number of repetitions is 10-15.
3. Extend your arms and legs.Without helping yourself with both hands, straighten your legs and start pulling your body to your legs and pulling your legs to your body.The legs need to be raised above the floor and tear the back from the gymnastics carpet.Repeat 5 to 15 times for 5 seconds in the raised position.
4. The back is on the floor and the legs are straightened.Holding your legs together, you need to lift them up to 20 cm on the floor and lift them up for up to 7 seconds.Then slowly lower it.Repeat 15 times.

Gymnastics can be performed in the morning, for up to 13 hours, or in the evening between 17 and 18 hours - then activate the process of burning fat.

Gymnastics in the fitness center

It is important to have competent enthusiasm before starting the simulator class.See the section below for how to do this.

Next, you need to choose a simulator that can help reduce waist:

• Boating simulator.The main sport is boating.The muscles of the hands and press are improving.Exercise should be performed for 15-20 minutes, and then take some rest for respiratory gymnastics.The traction level can be set, high - the boating simulator doesn't require much effort and even girls who are not prepared will cope with the high level.
• disk.It can be found both in the streets and in the fitness center or can be purchased for only 500 rubles.They stand on the disk on their feet and twist (the moving part of the disk rotates 360 degrees and the box is rotating).No full speed required.You should grab things with both hands (usually there is a point next to the disk) and use only the hips and muscles of the abdomen, turning the body to the left or right.Turns should be made regularly and quickly.The duration of the training is until the head rotates.Ideally, 2-3 methods should be performed for a few minutes.This is a good heating simulator.
• Barking the media.Here you can practice media from different locations.The best option is to twist, they quickly remove fat from the side.Girls should do 3 15 twists and turns -5.

If your abdominal muscles are tired, go to the treadmill for 10-15 minutes or perform breathing exercises to let them on vacation.

During fitness, it is recommended to use a separate fitness corset selected.

Heart distribution

Heart training is the type of load designed to improve heart function.They enhance the myocardium, improve blood circulation, and increase the body's endurance.This is the process of aerobic exercise training that triggers the burning of fat and then fix it using local exercises.

The best aerobic exercise training is underway.At home, it can be done on a treadmill.During warm seasons, it is recommended to run in fresh air: when classes are held on the street, oxygen will enter the body better.The best place to attend classes is a park with treadmills.

Running should not be "wear".Load increases.If you use a treadmill, first set the speed of 2-3 km/h (simple steps) and gradually increase to 5.The total time of the course is 15 to 30 minutes, depending on personal endurance.During the practice, it is important to observe the rules of breathing: when running, breathe slowly and breathe - to do short and orderly regular breathing and exhale.

After the exercise time expires, it is necessary to reduce speed and walk.If you are on a treadmill, set a speed of 3 km per hour, if on the street, just switch to speed before stepping regularly.To increase the flow of oxygen, shake hands: lift and drop them, cross the head, and spread them to the sides.

After such aerobic exercise training, you can continue with basic exercises.If exercises involving stretching risks are involved, perform heating equipment (twist, tilt).

Other procedures: massage, swimming

If you turn to some other procedures, burning fat will speed up.The best choice is massage and swimming:

1. Massage can not only remove fat, but also remove excess skin.It accelerates the burning of lipids and improves blood circulation.Ideally, it is worth using a professional vibrating massager.However, a more budget option is suitable for masseurs 1-2 times a week.
2. Swimming improves the condition of the skin, makes it more tint and develops into the muscles of the abdomen.Visit the pool twice a week.In the 45-minute race, it is best to swim with techniques such as butterflies and frogs.The appearance of the abdomen and side will also improve somersaults for water and aerobic exercise in water.

To remove fat, it is not enough to lose weight by just one exercise.The class approach should be very complicated.Be sure to follow the nutritionist’s advice and practice in the correct order, alternate load and breathing exercises.Then, the results won't be long.