About the fat deposits arising at any person regardless of gender and age all for certain heard, however it is important to understand that it is serious threat to an organism which should not be neglected. Says about gravity of the phenomenon already the fact that in medicine there was even a separate direction mastering this problem — a morfomeditsin. Scientists of the whole world find out the reasons of appearance of obesity and develop effective sets of exercises to fight against it. In this article we will consider the reasons of emergence of fat deposits and also the simple daily exercises necessary for a sound and beautiful body.
Reasons of emergence of fat
As the subject is already rather studied and even has the medical terminology, we will consider major factors of emergence of fat in a waist:
- Overeating — the first and main reason for the fact that your body ceases suit you. First if constantly to eat too much, the person is threatened by stomach stretching, and it should consume more food again: it turns into a vicious circle. Secondly, at systematic overeating in blood at women the level of hormone of the cortisone which is slowing down processing of fats and carbohydrates increases.
- Zhenshchin can bring hormone adrenaline — at its sharp increase the huge amount of insulin which, in turn, provides exchange of carbohydrates and participates in formation of fats comes to an organism. Insulin synthesizes a glycogen, actually, it promotes formation of reserves of glucose in a liver. However its increased development does not allow to be split to internal fat stocks.
- The excess of the transfats which are contained in margarine, rolls and various fast food settles on a stomach fat folds. It is the most dangerous type of fat — even the most harmonious by nature a figure will be spoiled if to use the listed harmful products in large numbers.
- Men should not abuse beer, not a secret for a long time that it breaks testosterone hormone work. This characteristic men's hormone effectively fights against accumulation of excess fat (if not to disturb it).
Whether you know? Long ago it is proved that rapid enrollment of weight after refusal of nicotine is a myth. Smoking accelerates a metabolism, but not to such an extent that there was obesity after you throw.
What visceral fat is dangerous by
Visceral fat is not just congestions of fat deposits on sides and a stomach. It is fat which envelops internals, breaking their work. Blood and a lymph cease to circulate in sufficient volumes, oxygen inflow slows down that involves serious consequences for an organism:
- At the person failures in a respiratory system (short wind develops) begin, he tests increased fatigue.
- There are problems with lungs, a liver, a GIT and a cardiac muscle.
- There is a risk of developing of diabetes and also oncological diseases.
- Failures in a hormonal system. At women, as a result — impossibility to conceive and take out the child.
Contrary to common opinion that only the genetics operates our body, the science proves the return. The body can be larger or thinner, but his health depends on our way of life. Physical activities and healthy nutrition about which often speak on TV and on the Internet, actually did not lose the sense to this day.
We recommend to learn whether it is possible to lose weight in a month by 10 kg.
Rules of efficiency of exercises
You should not neglect charging, but if you already got considerable fat deposits, then you will be helped by the effective set of exercises which is specially picked up by physicians for weight loss. To do these simple exercises by more effective, it is necessary to carry out them regularly and also on a limit of the opportunities — muscles have to be strained as much as possible.
In addition to physical activities also correct motivation, that is a positive spirit is necessary. If you have a purpose and you are ready to it to move contrary to own difficulties or reaction of people around, then do any exercises with a smile and good mood. At the same time you should not forget that the result should be waited some time. Weight loss in a week is possible, but hardly it will be your ideal at once.
Whether you know? The people who lost weight sleep much better. In turn, the healthy sleep promotes effective combustion of fats.
At last, the healthy nutrition has to become your satellite for a long time, and it is better if becomes forever. Refuse junk food like fast food, do not accumulate pernicious transfats in an organism, eat more vegetables and fruit. If it is for want of habit difficult to make the diet for 80% of the correct food, then make at least for 50%: when the habit is created, increase this value.
Exercises for weight loss by a beginner
To whatever part of a body your efforts were directed, any training is based on three bases: at first warm-up, then actually training, and at the end a hitch — a final part. All set of exercises passes according to the scheme from top to down and comes to the end with an extension. When you only begin to enter a training rhythm, it is important not to execute the standard, and to achieve preparation of an organism.
Learn what types of dances will help you to lose excess weight.
Therefore the first several occupations just do exercise so much how many you will be able until in muscles the feeling of pricking appears. Then it is necessary to take a break with respiratory gymnastics and to pass to the following exercise. Over time the organism will get used, and 20 repetitions will not be for you difficult any more.
In house conditions
It is not obligatory to spend money for the fitness centers to lose weight. Today we will consider what exercises should be done for achievement of the maximum and fast effect.
Bicycle
This exercise represents a combination of static and dynamic loads. The correct performance guarantees pumping of a middle part of a press and also additional tension of muscles of hips, a backbone and waist. The simplest, or basic way of performance of bicycle following:
- you lie on a back, hands are got for the head, press a waist densely to a floor, legs are bent in knees and stand on a floor;
- now it is necessary to tear off legs from a floor, working press muscles and to lift them up (without unbending at the same time knees);
- then the top part of a trunk comes off a floor, and your task is to reach the right knee the left elbow, for couple of seconds to be late, then to change the party.
For weight loss of a stomach and sides the yoga is especially effective.
It is recommended to do three approaches on ten repetitions, with small pauses between approaches — no more than 30 seconds. Your task consists in slow and high-quality study of muscles.
Video: Technology of performance of exercise Bicycle Among possible mistakes when performing exercise the most frequent and dangerous is to pull a neck to knees instead of doing it by the case.
Important! Do not link a hand in the lock, otherwise you will increase load of a neck and will get to yourself pains in cervical department of a backbone.
Also you remember that in this exercise we swing not legs, and a press — you should not transfer to them the main loading.
Twisting
Exercise is carried out so:
- starting position — lying, hands behind the head. The waist densely adjoins to a floor, legs are bent in knees and a foot are also densely pressed to a floor;
- on an exhalation we hold the breath, then we raise the head and shoulders, kind of bringing up them to a stomach;
- we are late in such situation several seconds, then we come back to an initial position.
You should not try to improve exercise and to twist the case in the course of its performance: so you can accidentally displace intervertebral disks.
It will be for certain interesting to you to learn whether swing a press of a belt and butterfly.
Diagonal twisting with a ball
Such exercise covers the whole complex of muscles at once: hip inside, lower part of a press and oblique muscles of a stomach.
It is carried out in a standing position:
- in hands at you a ball or other weighting compound, hands are raised over the right shoulder, and the left leg is bent in a knee, forming a right angle to a floor;
- exhaling, lower hands with a ball obliquely, to the left hip, on a breath return them to a starting position;
- you hold a back directly and also you hold balance what the called muscles will be used for;
- after a small break (30–40 seconds) repeat exercise on the right leg.
Bridge
Carrying out the bridge, you force to work all muscles of a stomach, ensuring a beautiful press and the expressed waist. There are several options of this exercise, they are rather easy. Let's consider the main:
- Gradual: lying on a floor, straighten hands along a body, and bend legs in knees and put on width of shoulders. Then raise hips so highly as soon as you are able. Be late for several seconds, then smoothly fall. It is necessary to repeat exercise not less than 30 times.
- Narrow: lay down on a floor, cramp legs together. Straining gluteuses, as much as possible lift a basin up. The main thing is to watch that legs were not moved apart in process.
- On one leg: an initial position as in the gradual bridge. Further the right knee is tightened to a breast and fixed in this situation. Now it is necessary to tighten hips of both legs, forcing to work as buttocks and a press. Be recorded in the highest position for 2–3 seconds and smoothly fall. About 20 approaches on each leg are recommended.
Examine the best static stomach exercises.
Level
The level belongs to exercises on static loads. Actually it is a handstand, but at the same time it is necessary to keep muscles of a press and buttocks in suspense. Your task is in holding on in the correct situation the maximum quantity of time.
Important! At first be convinced that you correctly become in a position, and only then do exercise for a while. Otherwise there is a danger to do much harm to a backbone.
The correct level becomes on outstretched arms. But for beginners the option on the hands bent in elbows and linked in the lock is thought up to be trained to hold the body and to find the balance. In this case it is recommended to do 3–4 approaches for 15 seconds with breaks on 30 seconds. Further time gradually increases. Performance:
- elbows are under shoulders, the legs extended and straight lines, socks rest against a floor;
- the body has to form a straight line therefore do not lift a basin too highly, but also do not sag in a waist;
- hips are kind of tightened inside, collected, shoulders are straightened, the head looks down and directly, it is not necessary to twist it;
- the press is intense, buttocks too;
- weight is concentrated on elbows and toes, breath equal — watch it as because of focus on performance of the equipment many do not notice how they hold the breath.
The level is also side where you stand on one hand bent in an elbow, and another lies exactly along a body. Legs are located the friend on the friend or one leg slightly ahead another. The same principle — the body has to form an equal straight line, the basin is tightened, muscles of a press and buttocks are strained. It is important to watch that buttocks did not relax and did not take away a body back, breaking balance.
Video: 5 typical mistakes in exercise a level At last, the most difficult level — on outstretched arms. It also is direct and side, technology of execution the same, as in the previous exercises, only body weight concentrates in palms and on tiptoe this time.
Vacuum
This exercise found popularity rather recently, but thanks to high efficiency it already has admirers worldwide. The essence is in creating similarity of a vacuum in a stomach:
- you stand directly, gather more air in lungs, and then exhale, as much as possible pulling in a stomach;
- if you at the same time have a feeling that the navel stuck to a backbone, then you on a right way. Further it is only necessary to hold on 10 seconds;
- it is necessary to inhale air after exercise slowly, through a nose, gradually relaxing stomach muscles.
Between approaches (3–4 times) it is deeply necessary to breathe several times. Certainly, the vacuum becomes next the heart.
Video: Technology of performance of exercise a vacuum This training is useful to cross muscles of a press: she will make a waist more expressed, and a stomach more flat. As here static load is complemented with the correct breath, the efficiency and advantage of exercise increase.
Twisting with instep
It still call the return twisting:
- the same initial position, as at usual twisting;
- now on an exhalation it is necessary to tear off not only a humeral belt from a floor, but also legs and shoulders seek to raise a basin — that is to each other;
- stand in this situation on couple of moments, then exhale and accept an initial position.
There is an option of twisting standing:
- initial situation — you stand exactly, legs are cramped, hands are straightened and raised up;
- then on an exhalation you raise one leg, in the same time trying to reach finger-tips of hands toes. At the same time it is important to make all actions slowly, not to hunch a back, to watch straightness of hands and legs;
- lowering a leg, you can quietly inhale.
About 10 approaches on each leg are recommended.
Learn in what an essence of respiratory gymnastics oksisayz and as she will help to gather in a stomach and sides.
The Japanese technique (by means of a towel)
The modern method of the Japanese doctor Fukutsudzi helps to cope not so much with excess fat on sides how many to return the dispersed pelvic bones to the correct situation and also to extend a backbone. The method is based on use of the towel curtailed by a roll:
- the roller is enclosed under a back at the level of a navel to the person placed on a plain firm surface;
- hands at the same time are extended up, creating a straight line with a body, and palms are developed down and put by little fingers to each other;
- legs get divorced on width of shoulders, feet are developed so that they could be put to each other thumbs;
- further just it is necessary to lie in such situation five minutes.
The Japanese technique already has a set of the positive reviews concerning the termination of pains in a back and reduction of a waist. The method is based on observation that with age bones of a basin and a podreberye at the person begin to part, and intervertebral disks are flattened from constant loads and decrease in level of collagen in an organism. Tightening the bone device, you help the body to come to a form, everything is interconnected. In a complex with other exercises the Japanese technique yields real results of all in a week.
Respiratory
The correct breath is a guarantee of continuous and powerful inflow of oxygen to your organism. At the expense of it muscles which we strain for creation of an ideal figure work better. Having spent half an hour in day for exercises and 15 minutes on respiratory gymnastics, you will make complex positive impact on the organism. The most popular are gymnastics bodiflex and tszyanfey today (that with Chinese literally means we dump fat).
Whether you know? You can gain weight, eating the fat-free products. Useful vitamins of dairy products are badly acquired without fats. Besides, the fat-free products contain a large number of sugar.
Bodiflex is the American adaptation of yoga in relation to needs growing thin. The system of diafragmalny breath will approach any age and a condition of a body, takes not enough time (15 minutes a day) and not only improves the waist sizes, but also actively struggles with wrinkles and fat deposits on hips. The main nuances are:
- the correct exhalation through a mouth as if you squeeze out from yourself already unnecessary air;
- sharp, noisy breath through a nose with densely closed mouth. When lungs are filled to the full, it is necessary to be late in this state at least several seconds;
- sharp exhalation of the fulfilled air through a mouth by pushing out by its diaphragm and a stomach. It is necessary to push air sharply and quickly;
- the breath delay (difficult stage) when it is necessary to cease to breathe both a nose, and a mouth and to begin to pull in a stomach, taking away it to a back and under edges;
- breath through a nose. When the stomach already stuck to a back further without air you cannot any more, just release muscles and relax, having allowed air to fill your lungs.
All exercises of a bodiflex are carried out in a complex, in that sequence which is specified. There is still a set of the exercises on different groups of the muscles, such as cat, swallow familiar to us from the childhood but losing a half of the efficiency because of the wrong breath.
Video: Bodiflex Jianfei is stated as a technique of passive weight loss. Breathing exercises improve metabolism, oxygenate an organism, stimulate the general tone and take off fatigue. In a complex several exercises: wave, frog and lotus. For example, the first reduces feeling of hunger that, certainly, promotes weight reduction:
- lying on a floor, bend legs so that to place a foot exactly on a floor surface;
- distribute palms: one on a thorax, another — on a stomach;
- now slowly you breathe;
- on a breath the stomach is pulled in, and on an exhalation it needs to try to be inflated.
If felt dizziness, replace the rate of breath or make a pause.
Cardiotrainings
The essence kardio is not in eliminating fat deposits, and in transforming glycogen stocks to the energy necessary for a healthy organism. These trainings only in a complex work with healthy nutrition as weight loss is a part of recovery of a body after classes on condition of the shortage of calories. As the most effective are considered crossfit, various aerobics, rope jumping, swimming.
Whether you know? 15 minutes of occupation with a jump rope will replace the whole hour of run.
In gym
- Occupations on an orbitreka (ellipsoid). The correct situation — legs are slightly bent, hands at the level of a thorax, the head looks directly. If you have chronic diseases of a cardiovascular system, consultation with the doctor before the occupations is obligatory.
- Exercise bike. It is effective for hips and sides, tightens buttocks. At inclinations forward you will study all muscles, having leaned back back — will force to work only legs.
- Moves on the static exercise machine. It being necessary to grab handles, having slightly moved the case forward. A leg on which there is an emphasis to place on a support, and free — behind the roller. To inhale, take away a hip of a free leg back, to stand for several seconds and to return smoothly to a starting position.
Additional loadings
- Run / fast walking. With very big weight the run is not recommended to people as at the same time there is too strong load of a backbone and joints.
- Active holiday. Play beach volleyball, play badminton, drive a ball at stadium. All this will strengthen health and will add to an endurance organism.
- Family bicycle walks. These are some of the best moments with family besides strengthening health.
- Circulation on steps or uphill. Joint training of muscles and respiratory system.
- Visit of boxing lessons. Besides the general tone, such action will give to self-confidence.
City dwellers, whose organism is weakened by constant stresses and sedentary work, bad ecology and improper feeding, need absolutely to be engaged in the health. Only 30 minutes of simple exercises a day are capable to change cardinally your life, it is necessary to pick up only correctly them and to carry out regularly.