Everyone has probably heard of body fat that occurs in anyone, regardless of gender and age, but it is important to understand that this is a serious threat to the body, which does not. should not be overlooked. The seriousness of the phenomenon is evidenced by the fact that in medicine even a distinct direction has emerged that masters this problem - morpho-medicine. Scientists around the world are exploring the causes of obesity and developing effective exercise complexes to fight it. In this article, we will look at the causes of body fat, as well as the simple daily exercises necessary for a healthy and beautiful body.
Reasons for the appearance of fat
The subject having already been sufficiently studied and even having its own medical terminology, we will examine the main factors for the appearance of fat in the waist:
- Eat too much- the first and most basic of the reasons why your body ceases to be suitable for you. First, if you constantly eat too much, a person is threatened with distension of the stomach, and again he has to consume more food: this turns into a vicious cycle. Second, with systematic overeating in the blood of women, the level of the hormone cortisone increases, which slows down the processing of fats and carbohydrates.
- Women may be disappointed with the hormone adrenaline- with its sharp increase, a huge amount of insulin enters the body, which, in turn, provides carbohydrate metabolism and takes part in the formation of fats. Insulin synthesizes glycogen, in fact, it contributes to the formation of glucose stores in the liver. However, its increased production does not allow the breakdown of internal fat reserves.
- Excess trans fat, contained in margarine, buns and all kinds of fast foods, is deposited on the stomach in fatty folds. It is the most dangerous type of fat - even the most naturally slim figure will be spoiled if you consume these unhealthy foods in large quantities.
- Men shouldn't overdo beer., after all, it has been no secret for a long time that it is she who disrupts the work of the hormone testosterone. This characteristic male hormone effectively fights the accumulation of excess fat (if not controlled).
Did you know?It has long been proven that rapid weight gain after quitting nicotine is a myth. Smoking speeds up your metabolism, but not to the point where obesity occurs after you quit.
Why visceral fat is dangerous
Visceral fat is more than just accumulations of fatty deposits on the sides and stomach. It is the fat that covers internal organs, disrupting their function. Blood and lymph stop circulating in sufficient volumes, the flow of oxygen slows down, which has serious consequences for the organism:
- A person begins to malfunction in the respiratory system (shortness of breath appears), he experiences increased fatigue.
- There are problems with the lungs, liver, gastrointestinal tract, and heart muscle.
- There is a risk of diabetes, as well as cancer.
- Disturbances of the hormonal system. In women, therefore, it is impossible to conceive and bear a child.
Contrary to popular belief that only genetics control our bodies, science proves the opposite. The body can be bigger or thinner, but its health depends on our lifestyle. Physical activity and good nutrition, which are often talked about on television and on the Internet, have not really lost their meaning to this day.
Exercise efficiency rules
Do not neglect exercise, but if you have already gained significant body fat, an effective set of weight loss exercises specially selected by doctors will help. To make these simple exercises more effective, you need to do them regularly, as well as to the limit of your ability - the muscles should be tense as much as possible.
In addition to physical activity, good motivation is also necessary, that is, a positive attitude. If you have a goal and are ready to move towards it despite your own difficulties or the reactions of others, then do all the exercises with a smile and a good mood.
At the same time, do not forget that the result will have to wait for some time. Losing weight in a week is possible, but it's unlikely to be your ideal right away.
Did you know?People who have lost weight sleep much better. In turn, healthy sleep promotes efficient fat burning.
Finally, good nutrition should become your companion for a long time, and better if it will be forever. Give up junk food like fast food, don't accumulate harmful trans fats in the body, eat more vegetables and fruits. If, out of habit, it will be difficult to compose your diet to 80% of the good food, then make it at least 50%: when the habit is taken, increase this value.
Slimming exercises for beginners
No matter which part of the body your efforts are directed towards, all training is based on three principles: first, the warm-up, then the training itself, and at the end, the cool-down - the final part. All the exercises are performed according to the "top-down" scheme and end with stretching. When you are just starting to get into the training rhythm, it is important not to meet the standard, but to achieve body readiness.
Therefore, for the first few sessions, just exercise as much as you can until the tingling sensation appears in the muscles. Then you need to take a break from the breathing exercises and move on to the next exercise. Over time, the body will get used to it and 20 repetitions will no longer be difficult for you.
At home
You don't have to spend money on fitness centers to lose weight. Today we will see what exercises should be performed to achieve maximum and rapid effect.
"Bicycle"
This exercise is a combination of static and dynamic loads. Correct execution ensures pumping of the middle part of the press, as well as additional tension in the muscles of the hips, spine and lower back.The easiest, or most basic, way to do a "bike" is as follows:
- you lie on your back, your hands are behind your head, you press your lower back firmly against the floor, your legs are bent at the knees and you stand on the floor;
- now you need to tear your legs off the floor, working with the abdominal muscles and lift them (without straightening the knees);
- Then the upper body comes off the floor, and your task is to reach the right knee with your left elbow, linger for a few seconds, and then switch sides.
It is recommended to do three sets of ten repetitions, with small pauses between sets - no more than 30 seconds. Your task is to work the muscles slowly and with high quality.
The most common and dangerous of the possible mistakes when exercising is pulling the neck up to the knees, instead of doing it with the body.
Important!Do not squeeze your hands together, otherwise you will increase the load on your neck and cause pain in the cervical spine.
And remember that in this exercise we do not swing the legs, but the abdominals - you should not transfer the main load to them.
Torsion
The exercise is done as follows:
- starting position - lying down, hands behind the head. The kidney is close to the ground, the legs are bent at the knees, and the feet are also firmly pressed against the ground;
- while exhaling, we hold our breath, then raise our head and shoulders, as if we were pulling them towards the belly;
- we linger in this position for a few seconds, then we return to the starting position.
You should not try to improve the exercise and twist the body in the process: this way you can accidentally move the intervertebral discs.
Diagonal bite with a ball
Such an exercise immediately covers a whole complex of muscles: the inner side of the thigh, the lower part of the press and the oblique muscles of the abdomen.
It is performed in a standing position:
- you are holding a ball or other weighting equipment, your arms are raised above your right shoulder and your left leg is bent at knee level, forming a right angle with the ground;
- while exhaling, lower your hands with the balloon obliquely, towards the left thigh, while inhaling, return them to their original position;
- keep your back straight and also keep the balance, for which the named muscles will be used;
- after a short break (30-40 seconds) repeat the exercise on the right leg.
"Bridge"
By doing the bridge, you force all the abdominal muscles to work, giving you nice abs and a pronounced waist. There are several options for this exercise, they are quite easy. Consider the main ones:
- Gradual:Lying on the floor, stretch your arms out alongside your body and bend your legs at the knees and place them shoulder-width apart. Then lift your hips as high as possible. Hold for a few seconds, then lower yourself gently. The exercise should be repeated at least 30 times.
- Narrow:lie down on the floor with your feet together. Using your glute muscles, lift your pelvis as much as possible. The main thing is to make sure that your legs don't come apart in the process.
- A leg:starting position as in a progressive bridge. Then the right knee is pulled towards the chest and fixed in this position. Now you need to tighten the hips of both legs, forcing the buttocks and abs to work. Lock in the highest possible position for 2-3 seconds and lower yourself gently. Recommended 20 sets for each leg.
Board
Plank refers to exercises for static loads. In fact, it is a handstand, but at the same time it is necessary to keep the abdominal muscles and buttocks in tension. Your task is to stay in the correct position for the maximum amount of time.
Important!First, make sure you get into the position correctly, and then do the exercise for a while. Otherwise, there is a risk of spinal injury.
The correct plank is done with outstretched arms. But for beginners, an option has been invented on bent elbows and locked in a lock in order to practice holding your body and finding your balance. In this case, it is recommended to do 3-4 sets of 15 seconds with pauses of 30 seconds. In addition, the time gradually increases.
Performance:
- the elbows are below the shoulders, the legs are stretched out and straight, the socks are resting on the floor;
- the body should form a straight line, so do not lift the pelvis too high, but also do not slouch in the lower back;
- the hips are, so to speak, pulled inward, gathered, the shoulders are straightened, the head looks down and straight, it is not necessary to twist it;
- the press is tense, the buttocks too;
- the weight is concentrated on the elbows and toes, breathing is regular - be careful, because due to the concentration on technique, many do not notice how they are holding their breath.
There is also a sidebar, where you stand on one arm bent at the elbow and the other sits exactly along the body. The legs are placed on top of each other or one leg slightly in front of the other. The principle is the same - the body should form an even straight line, the pelvis is raised, the muscles of the press and buttocks are tense. It is important to take care that the buttocks do not relax and pull the body back, thus disturbing the balance.
Finally, the most difficult board is on outstretched arms. It also has a straight and lateral line, the technique of execution is the same as in the previous exercises, only the body weight is this time concentrated in the palms and on the socks.
"Empty"
This exercise has gained popularity relatively recently, but due to its high efficiency, it already has fans all over the world. The goal is to create a kind of vacuum in the abdomen:
- you stand up straight, breathe more air into your lungs, then breathe out, pulling in your stomach as much as possible;
- if at the same time you have the impression that the navel is stuck to the spine, then you are on the right track. Then you just have to hold 10 seconds;
- you should inhale the air after exercise slowly, through the nose, gradually relaxing the abdominal muscles.
Between sets (3-4 times), you need to breathe deeply several times. Of course, the vacuum is done on an empty stomach.
This workout is good for your transverse abs by making your waist more pronounced and your abdomen flatter. Since the static charge is supplemented by correct breathing, the efficiency and benefits of the exercise are increased.
Leg curls
It is also called "inverted torsion":
- the starting position is the same as for the normal torsion;
- now, on the exhale, it is necessary to tear not only the shoulder girdle from the ground, but also to lift the pelvis, that is, the legs and shoulders stretch out towards each other;
- Freeze in this position for a few moments, then exhale and assume the starting position.
There is a standing twist option:
- starting position - you stand straight, legs are close together, arms are stretched out and raised;
- then, as you exhale, you lift one leg while trying to reach your toes with your fingertips. At the same time, it is important to perform all actions slowly, not to bend your back, pay attention to outstretched arms and legs;
- by lowering the leg, you can breathe in calmly.
10 sets recommended for each leg.
Japanese technique (using a towel)
The modern method of the Japanese doctor Fukutsuji helps not so much to cope with the excess fat on the sides, but to put the separated pelvic bones back into the correct position, as well as to stretch the spine.
<10_img_centerxx>The method is based on the use of a rolled towel:
- the roller is placed under the back at the level of the navel to a person lying on a hard, flat surface;
- at the same time, the arms are stretched upwards, creating a straight line with the body, and the palms are turned downwards and placed with the little fingers against each other;
- the legs are shoulder-width apart, the feet are extended so that they can be pressed against each other with the thumbs;
- Then you just need to lie down in this position for five minutes.
The Japanese technique already has many positive reviews for stopping back pain and reducing the size. The method itself is based on the observation that with age, the bones of the pelvis and hypochondrium in humans begin to "disperse" and the intervertebral discs flatten out due to stress. constant and a decrease in the level of collagen in the body. By tightening the bone apparatus, you help your body get in shape, because everything is interconnected. In combination with other exercises, the Japanese technique gives real results in just a week.
Respiratory
Good breathing is the key to a constant and powerful flow of oxygen in your body. For this reason, the muscles we use to create an ideal figure work better. By spending half an hour a day exercising and 15 minutes breathing exercises, you will have a complex positive effect on your body.
The most popular today are body curls and jianfei gymnastics (which literally means "to lose fat" in Chinese).
Did you know?You can gain weight by eating foods that are low in fat. Healthy dairy vitamins are poorly absorbed without fat. Additionally, low fat foods are high in sugar.
Bodyflex is an American adaptation of yoga related to the needs of those who lose weight. The diaphragmatic respiratory system is suitable for all ages and body conditions, takes very little time (15 minutes per day) and not only improves waistline, but also actively fights wrinkles and fatty deposits on the hips.
The main nuances are:
- correct exhalation through the mouth, as if expelling already unnecessary air from yourself;
- a strong, noisy inhalation through the nose with a tightly closed mouth. When the lungs are filled to capacity, it is necessary to remain in this state for at least a few seconds;
- a strong expiration of stale air through the mouth, pushing it with the diaphragm and stomach. You have to push the air sharply and quickly;
- hold your breath (difficult stage), when you have to stop breathing with your nose and mouth, and start drawing your stomach in, bringing it up your back and under your ribs;
- inhale through your nose. When the stomach is already "stuck" to the back and you can't go without air, simply release the muscles and relax, allowing air to fill your lungs.
All body flexion exercises are performed in a complex, in the order listed.There are many other exercises for different muscle groups, such as "cat", "swallow", which are familiar to us from childhood, but lose half of their effectiveness due to poor breathing.
Jianfei is touted as a passive weight loss technique. Breathing exercises improve metabolism, oxygenate the body, stimulate general tone and relieve fatigue. There are several exercises in the complex: "wave", "frog" and "lotus". For example, the first reduces the feeling of hunger, which, of course, contributes to weight loss:
- lying on the floor, bend your legs so that your feet are flat on the surface of the floor;
- distribute the palms: one on the chest, the other on the stomach;
- breathe slowly now;
- on inhalation, the stomach is sucked in, and on exhalation you have to try to inflate it.
If you feel dizzy, change your breathing rate or take a break.
Cardio workout
Cardio isn't about shedding body fat, it's about converting glycogen stores into energy for a healthy body. These workouts only work in combination with good nutrition, as losing weight is part of the body's recovery from exercise, provided there is a lack of calories.
The most effective are crossfit, various aerobics, jump rope, swimming.
Did you know?15 minutes of skipping rope will replace a full hour of running.
In the gym
- Classes on the trajectory of the orbit (ellipsoid).Correct posture - legs slightly bent, arms at chest level, head straight. If you suffer from chronic diseases of the cardiovascular system, it is imperative to consult a doctor before starting classes.
- Training bike.Effective on the thighs and sides, tightens the buttocks. Leaning forward will work all the muscles, leaning back - only work your legs.
- Swings on a static trainer.While standing, grasp the handle while leaning slightly forward with your body. Place the leg with the emphasis on the support, and the free leg behind the roller. Inhale, bring the thigh of the free leg back, freeze for a few seconds and gently return to its initial position.
Additional charges
- Running / brisk walking.Jogging is not recommended for very heavy people, as it puts too much strain on the spine and joints.
- Hobbies.Play beach volleyball, badminton, kick the ball in the stadium. All this will strengthen health and add stamina to the body.
- Swimming.
- Family cycling.These are some of the best family and health promoting times.
- Go up the stairs or go up.Joint training of muscles and respiratory system.
- Attend boxing lessons.In addition to the general tone, such an event will give self-confidence.
City dwellers, whose bodies are weakened by constant stress and sedentary work, poor ecology and unhealthy diet, absolutely need to take care of their health. Just 30 minutes of simple exercises a day can dramatically change your life, you just need to choose them correctly and do them regularly.