Excessive centimeters in the backin region are often caused by a lot of inconvenience, complex and separate.In pursuit of a perfect body, it is ready to do a lot to lose weight: it's hard to perform a lot of effort to train and even take drugs.Today we talk to weight loss and talk about the package of exercises for the parties.Are they really effective?What are the results?We analyze in more detail in this article.
Weight loss and effective exercises for the parties
Physical exercises are very useful for the body, because:
- Improvement of immunity;
- improvement of the cardiovascular system;
- Increase strength, patience;
- Differently reduces depression and indifference, because the production of the hormone hormone hormone is activated;
- oxygen insurance of cells;Stimulates the brain,
- concentration, implementation and training of training;
- reduce inspiration, sleeping and deep sleep;
- reduces the curse processes of the elderly and the elderly;
- Metabolicization metabolism;Improving the strengthening and colors of the muscle.
The most important thing is to choose the exercise package, corresponds to these skills, health status.For example, there are much more species for people who has a much weight, and they are contrary to people, because they are injured in the knee and rear injury and have a high blood pressure and will take more.In this case, it is ideal as a simple walk.In 30-40 minutes, it is scientifically proven and helps to improve the welfare of the body.
Causes of excess fat
The land of the abdomen and the parties may concentrate for various reasons:
Health problems.In the country, an additional number of cells may indicate availability of various diseases, as well as vicaltrack, and what is it?- The systems are located around the internal organs that do not allow their normal operation.Revenge life: fatty tasks, fatty dishes, oily food, lack of sleep, and lack of sleep, lack of sleep, and the lack of excess fat.How is?Psychological factors are not necessarily the habit of catching stress, to keep stress, to keep stress, or to keep stress.
Excess weight occurs for one or more reasons, in your effective struggle to fight over the extra kilogram, you need an integrated approach: work with the psychologist, exercise with a psychologist and the psychologist.
Where to start the training?
Training should be performed at least three times a week, and only then can be seen.Divide each lesson in two parts: cardio and power.
Help the heartburn to rejoice in the body, please prepare ahead loading:
- Contribute to the speed of metabolism;
- Reduces the level of cortisol - this leads to such excessive "stress hormone", because they are sleeping and sleeping;
- improving the work of cardiovascular and respiratory systems;
- Calories are active in the second, the station unit.
Cardio-minials should include the timing that will quickly change each other.You can run with a few jumps, lifts, palds and attacks.This part will be useful to weight loss to reduce weight to weight loss to a full-fledged cardio to make it weight loss, to increase it for a full-fledged cardio.Even a fast-pace is a big option.
A fat burning set
The interval training in different systems currently is actively used in different systems.They are recognized as effective experts: one type of species will replace the other, so the body has no time to get used to it, and always limiting calories.Such training strengthens muscles, blood veashes and respiratory systems, and accelerates metabolism, accelerates the protein synthesis.
Such training includes three main groups of exercises:
Aerobics: Run, bicycle, bike, fast walk, thread, jump, and dancing.They multiply the roots and sweat, help to move to the body, prepare for the next part.Sylvic: distortion, go, wrinkle, and legs.They are designed to strengthen muscles.Gymnastics or stretching is the final button that helps us to rest, respiration and the heart.
Instead of each other, you can do it at home, women, yoga, and asanas (movements, exercises), and carpets can be replaced with a normal towel.
Run or walk
Run or walk - what to do to reduce weight?Most people can say that the first option is inevitable.For most people, there are no tracers that can help you to contribute to an oily burrowing.Is that?Considering the basic differences:
Walking muscles help strengthen the musical muscles, the chest, back, shoulder, and hips.In general, the person feels the "flight phase", which creates a much larger shop of the joints.There is no phase to walk on foot.Running and various pathoology in connection with the load, spine, syllables, spine, syllables, spine, syllables, the spine, spine, syllables cannot be much increasing.
Running and clicking on each person differently.If you are poor health, then give moral and physical pleasure, and then it is better to choose them to lose weight.If there are a cardiovascular system, spine, generation, and then the best option is the best option for each run.In this case, at least an hour, you need to walk for an an hour, and the current norm is 8,000-10000,000 steps or lasts 5-7 km, which is a good treatment of many diseases.
Exercise plan
Fitness instructors are considered classic, because almost all of muscle groups are involved:
- The straight, flexible muscles of the abdomen are involved;
- Back: the lower back, renovation works;
- Large breasts, delTI;
- glutic;
- Quadricps;
- calf;
- Beliers.
While performing the exercise "Bar" is a common distribution in muscle groups, it is efficiency.In addition, by the proper work, no burden in the generation of any truck is available in the lap generation, which is available to people who have corrupted the diligence system, but after entering the doctor and an experienced fitcience.
Classic
Classic strips represent a group of isometric exercises: By the right, there was no burden on the joints, and the body remains immovable and staticly.There are two varieties:
Light hands.This parameter is simple, because the load falls on his feet.Place in the elbow.It is more difficult to keep this position as equally as the weight of all reference points: wrist, elbows, elbows, and muscles.It takes a lot of effort to keep the body even if the body is evening.
To perform, it is necessary to focus directly to weapons or elbows.The body is even in a pair of line.Exactly describing the essence of the product - "board": The lower back, bottom, and legs will be established, and knees will be established.This position may be caught for 20-30 seconds, and all muscle groups can feel the feeling of both muscle groups, and all of which indicates the correctness of performance.The bar room is easy, it is not required for special equipment or formal.
Side
The side strip includes the muscles of the waist and the parties.It can be carried out directly by hand, and consistency is as follows:
- Replace the service for the classic coloquency;
- Belierty Expansion of 90 degrees should be a stable position, take a stable position, and one hand must be rise in the floor, carpet, and the other;
- Draw the whole body into a line, feel the tension in the waist, and the side muscles appear;
- Set the position to 20-30 seconds.
The side bar requires control of balance and balance sheet and requires coordination and concentration.
Distortion
In order to achieve a flat stomach due to anatomical features, the woman cannot easily be easily: you need enough fat layers to lift a child.But in most cases, however, of course, the result of overweight meals, lack of physical work and lack of psychological problems.The most important thing is to get yourself with yourself, but you can start with the simplest exercise - distortion.
There are several varieties:
Classic.Formal (or lifts of the foot).Kn- "elbow-kollo".
They can use special equipment, carpets or gym.Let's take a closer look at the technique, then in the "Paul's Exercise" section.
Respiration gymnastics
Recently, the respiratory exercises are widespread, which can be removed, depending on its help, you can remove the sides at a short time.It can be used to improve the work of the respiratory system to promote Yoga poses or to a normal diet.In addition, such exercises can be used as meditation, as they may become a good weapon to get rid of rest, perseverance, perseverance, to get rid of stress.
However, with all this, each of this can be said to help each mental, health, health, and this breathing methods will help speed up the process.
Rack
A jump with a rop is a good option to start and complete the training, they help the body to be happy and warm and heat warms.In addition, regular jumps:
Improvement of coordination;assistance in the development of cardiovascular systems;Strengthening light and respiratory ways;adjustment of the tour.
It is enough for 3-5 minutes to increase the effectiveness of classes and 3-5 minutes after 3-5 minutes.Only menstruation, pregnancy, pregnancy, pregnancy, pregnancy, and obedience for people with heartbreaking and spine diseases.
Gymnastic Hoop
Another important way to reduce the volume of abdomen and waist is a special gymnastic wheel, and exercises using a special gymnastic wheel.He can really help, but his actions will be locally - it leaves a few centimeters from the body, and there are no other areas.
In addition, it does not strengthen the muscles, but there is only one massage effect, and promotes the lymph.Hulhup can bear bruises and bruising on the skin, all of it depends on its weight and its rubber quality.
Hulachant and classes, in critical days and women's critical days and a fracture, tens, tertresses, furtains, skin, skin, skin.
Planes
Helps to strengthen the abdomen and the sidelife muscles.This is simple but many people, before reading in school.Implementation method is:
Initial status, evidence;Return the right hand and squeeze the left, and the left, to the original sloping slopes, back to the original state;breathing and turn in another direction.
To raise the effect, you can get a gentel approved by 0.5-1.5 kg or wrist.This includes the quadrribpers, Bitspes, chest and back muscles.
The exercises lie on the floor
Everyone can't find time to subscribe to the fitness center, and training can be held at home, and they need a carpet.
Lift the body that is lying back
The original location is on the back, the legs kneels down and stand on the floor.You must breathe, break his head, neck, shoulder, and to the original position.2-3 repeat is recommended, 15-20 times.
It will be better for the exercise of the exercise, as it should be rise and fall.You can combine the case with any cardios, you will receive a good interval lesson:
Jump with 30 ropes;10 lifts on the back of the back;10 jumper instead;20 seconds at the bar;20-coated (10 sides) on the side;Jump into 30 threads.
3-4 such environments take 10-15 minutes, but work in almost all muscle groups - the best capacity in the morning in the morning.It can be done five times a week, which is physically improved.Form.
Lying down legs
The rising of the rest or reverse legs is mostly the most problematic person for women, the most effective exercise of weather.Implementation method is:
On the back of the lie, the original state of the lie, should be treated with the lower back and the hip to the floor.This exercise should be monitored, otherwise the unpleasant, lower back painful emotions may occur;Second second usually should be lifted up to 45 degrees, and it seems pounding strong tensions in the lower abdomen;In the breath, go down the legs.
For starters, you can conquer their legs, so it is easy to exercise.On the contrary, front athletes may complicate this: pull the head, neck, neck, and legs on the floor, and pull them into one another.
"Scissors" train
The exercise "scissors" affects the rectus and the subtle sources of the press, as well as the front of the back.It is suitable for advanced athletes, because this is a difficult exercise.Technique:
The initial state of lies in the back, the lower mark, the lower mark, and shoulders are portrayed in dense;Secondly, it is necessary to delay the foot to 45 degrees and 8-10 to make this position 8-10 times to "scissors".
It is recommended to make at least three things, recommended to interval training.You can wear red for the red.
Exercise to press the "Lokot-Colin" button
"Lookot-Colon" helps to strengthen the curved bulks of the abdomen, this is necessary:
To get the primary placement of the rear, knees, are bent with the lower background.Distributed by hands and elbows behind the head;Breathe and need the floor to rip the floor: head, neck, shoulder knives;turn and draw the left elbow on the right knee;about inspiration, return to the original position;Activate the breathing.
Repeat 8-10 times for each party.Exercise can also be included in the interval training.
The exercise "bicycle"
"Cycling" is familiar from school or even kindergarten.Effective for the muscles of the abdominal muscles, they contribute to their active research.Implementation method is:
The original state of lies, the lower backs of the lower back is bent in the knees;Hugs behind the arms;Breathe, and we must wear a head, neck, and shoulders of the carpet;It depends on the level of physical training for 10-20 seconds for your feet and "bike".
The "bike" must be at least three times, and the press musical muscles need to feel heat and tensions.
Specialistic opinion
Experienced Fitness Teachers directly say: "Before and after the category", mythic criticisms are in 10 days.Acting in the body is not only regular training, but also to work with psychology, as well as psychology, as well as psychology.This has already been explained in this sequence and see above.Restrictions on food and rooted classes, if a person continues to cope with stress, how to cope with stress and use a company with all households and all households.
Therefore, without harming the health, it is better to be associated with weightless clinics without harming health without harming health, without harming health.They can only apply to the problem, which will easily enter and choose the technique that will be found in easy life.