In the human body, essential oil "deposits" accumulate in the subcutaneous tissue and in the abdominal cavity and its sides, ie in the abdomen. Normally, fat accumulates by increasing the number of adult fat cells (adipocytes). However, with the excess fat in the cell, the process of their proliferation begins, which leads to a proliferation of fat cells. They begin to accumulate, including between the organs of the abdomen (visceral fat), as well as in the lower and upper parts of the body. At the same time, the fat layer in the abdomen of overweight people can reach a thickness of 10, 15, or even 20 cm (for comparison: in walruses and seals, the thickness of subcutaneous fat is 5-10 cm). Does slimming exercise help to "shake" excess fat?
Effective Weight Loss Exercises
In fact, exercises for rapid weight loss - without a well-balanced diet - will not give the desired result. Because adipose tissue is not just a "storehouse" of extra pounds. It remains active in the body with a peptide hormone produced by the hormone leptin, which performs the function of "control and control" in the energy exchange system.
But not everyone is hopeless. Triglycerides are synthesized in fat cells, most of which are made up of fatty tissue. When triglycerides are broken down, the body receives energy, and the more energy is expended, the more triglycerides are released. In other words, abdominal exercise for weight loss is a very intense physical activity, then the consumption of fat increases. Most importantly, morning exercises for weight loss are not accompanied by breakfast, lunch and dinner, their caloric content exceeds the energy spent on their implementation. . .
So, according to weight loss experts, to lose weight you need to do home exercises at least three times a week. Since the beginning of the lessons, each exercise should be performed 8-10 times, and after the person is involved in this business, all exercises for weight loss at home should be performed at least 20-25 times each.
The standard set of exercises for weight loss in the abdomen includes exercises in different positions - standing, sitting and lying. The following exercises are performed while lying down:
- Lying on your back, keep your legs and arms straight and your arms across your body. While breathing, keep your shoulders straight, lift your shoulders off the ground, raise your arms straight to your feet, sit up, and try to reach your toes with your hands. As you exhale, move to the starting position.
- When tilting, your legs are bent at the knees, and your feet are approximately shoulder-width apart. Hands are placed behind the head, fingers are "locked", elbows are placed on the side. Breathing - the head, shoulders and shoulders fall below the floor (chin should not be pressed to the chest), abdominal muscles are tense. Hold this position for 5-10 seconds. Exhale - once again take a lying position.
- Lying on your back, keep your legs and arms straight and your arms across your body. When you breathe in, the straight legs rise 30 degrees to the floor, which is held for five seconds, and the initial position is obtained when exiting.
- The starting position is the same as in the previous exercise. While breathing, bend your knees and do the cycling movement (three times in 30 seconds, with a break of 5 seconds).
- Lie on your back, legs bent at the knees, arms straight across the body. As you breathe in, raise your hips so that your stomach is aligned with your knees (focus on the scapular portion of your waist). The position is maintained for 5-10 seconds and the initial position on exit is taken slowly.
- Lie on your back, bend your legs at the knees, put your hands behind your head, elbows to the sides. Breathing - the elbow of the left hand extends to the right knee. Exhalation is the initial state. Breathing - the elbow of the right hand extends to the left knee. Exhalation is the initial state.
Abdominal weight loss exercises
Simple but effective weight loss exercises are traditional bending and flexion.
- Stand up straight, feet together, arms around your waist. Keep your back and shoulders as straight as possible, with your heels on the floor. When you sit down, your abdominal muscles become so tense during stretching. If you have difficulty, you can do this exercise with your hands, for example, in the back of a chair.
- Stand up straight, feet shoulder-width apart, arms at the waist or behind the head. Inhale - lean forward, exhale - straighten, exhale - bend back, exhale - straighten.
- Stand up straight, feet shoulder-width apart, arms raised. Breathing (1-2-3) - bend forward in the spring by touching your toes or floor. Count 4 (exhale) - hold the starting position.
- Stand up straight, feet shoulder width apart, arms at your waist. Strengthen the abdominal muscles, then relax (without holding your breath). The exercise is repeated 10-15 times.
Abdominal weight loss exercises
When doing weight loss exercises while sitting, keep your shoulders and back straight. This increases the load on the abdominal muscles.
- Sit on the floor, legs straight, arms slightly back. Bend the straight legs, lift them off the ground, and "draw" circles in the air with both feet - three times to the left and the same amount to the right. Repeat the exercise 3-4 times with short breaks.
- Sit on the floor, legs straight, arms outstretched. Lift the hips in turn, tighten the abdominal muscles and move back and forth (one meter). Repeat the exercise 5-6 times.
- Sit on the floor, legs straight, arms slightly back. Bend the straight leg, lean back slightly, and take turns lifting from the ground. The exercise is repeated 10 times, three times.
Abdominal weight loss exercises for men
All of the above exercises for weight loss can be performed by successful men as well as women, but the number of repetitions should be increased (up to 20-25 times). But enhanced loaded exercises:
- Lying on the floor, straighten the legs and straighten the arms along the body. While breathing, lift your straight legs up (do not lift your head and shoulders! ) And hold them in this position for 10 seconds. When you exhale - return to the starting position. As you exercise, you should gradually increase the amount of time you hold your raised leg.
- Sit on the floor, legs straight, arms slightly back. Straight legs together; Lean back slightly, lift your legs down, bend at the knees, and press on your chest. Then straighten your legs and lower them to the ground.
- The starting position is similar to the previous exercise, but the legs are raised, bent, and pressed to the chest alternately - to the right and left separately.
Abdominal weight loss exercises for men include the active use of a horizontal bar. The simplest of these is to hang on to the straightened arms and then, as you breathe in, bend your knees, slowly straighten them, and lift them parallel to the floor (or ground). When you exhale, return to the starting position.
Bodyflex Exercises for Weight Loss
Bodyflex, a popular set of breathing exercises for abdominal weight loss, was developed 20 years ago by American Greer Childers.
Bodyflex exercises for weight loss are aimed at "saturating the body with oxygen", which is believed to be achieved through temporary breathing. In this case, breathing exercises are combined with isotonic and isometric exercises, that is, static and strength muscle tension without moving the limbs involved in the exercise.
Bodyflex Breathing Exercises for Weight Loss
According to the bodyflex method, first remove all the air from the lungs - out of your mouth and turn your lips into a "tube". Then a quick and strong breath passes through the nose (breathing should be noisy) - to fill the lungs. Then, raise your head and exhale with all your might, but open your mouth wide. But now you need to hold your breath completely, tilt your head to your chest and pull your stomach as far as possible (8-10 seconds). The last step is to relax your abdominal muscles and breathe normally. All bodyflex exercises for weight loss are performed in the stage of holding the breath (and drawing the abdomen).
Starting position: Kneel, bend and lie on the floor with the palms of your hands straight. The back is straight, the head is raised. Breathing exercises are performed (as described above) and you should bend your head and cover your back as much as possible while holding your breath and drawing on your abdomen. This pose is held for 8-10 seconds. Then exhale and relax the back and abdomen. The exercise is repeated three times in 15-20 seconds.
Here's another exercise, lying on your back, spread your legs a little less than shoulder width apart, bend your knees (feet completely to the ground), and stretch your arms across your body. Then, do breathing exercises (as described above) and draw on the stomach. As you hold your breath, you should: raise your arms, lower your head (throw back), and raise your shoulders and back as high as possible; Return to the supine position, touch the back of the head to the ground and repeat the movement. After the second lift, return to the starting position and relax your stomach. This exercise is repeated three times at half-minute intervals.
Finally, an exercise to lose weight in the lower abdomen. Lying on your back, bring your straight legs together and bend your arms at the elbows (palms down) and place them under your hips. After the completed breathing exercise - holding the breath and pulling the abdomen - straight legs are raised slightly above the floor (toes lengthen, head and shoulders remain motionless) and the position of the legs (above or below the other) is changed by quick scissors. Movements are counted from eight to ten. The legs are lowered and breathed. Repeat - 3-4 times, with a break of 20 seconds.
Although most breathing exercises, including breathing exercises designed to lose weight, are beneficial, the bodyflex system is considered dangerous because holding your breath can lead to high blood pressure and heart arrhythmias.
There is another system of breathing exercises (once again in combination with physical activity) to reduce the formation of fat in the hips and abdomen - without oxygen. Of course, there is no need to breathe here. In general, oxygen is a modified version of the American body flexion supplemented by thin breathing. There is nothing new here, because diaphragmatic breathing (eastern, lower or abdominal breathing) has long been practiced in yoga with special pranayama techniques.
Abdominal Weight Loss Yoga Exercises
Abdominal breathing is used to increase the supply of oxygen to the blood and strengthen the muscles in the lower abdomen. In Ayurveda, the wedding chakra is considered to be responsible for human immunity and general vitality.
The most affordable way to do yoga breathing exercises to lose weight is to place one hand on your chest and the other on your stomach, take a deep breath through your nose, and raise your abdomen so that your palms are raised (along the abdominal wall). In this case, the palm on the chest should remain motionless. Exhalation is also done through the nose, and it should be longer and quieter than breathing. When you exhale, you need to "squeeze" the abdominal wall against the spine, so that the palm of the stomach returns to its original position.
Now let's look at the simplest yoga exercises for weight loss.
Bhujangasaga - Cobra Pose
Lying on your stomach, straighten your legs, press your knees and feet together, stretch your toes; Hands bent at the elbows, palms forward, lying along the chest. As you breathe in, emphasize with your palms and slowly raise your body to the height of the arm resting on the support. The back bends, pulls the sternum forward and up, pulls the shoulders down and down, presses the elbows to the sides of the chest, and moves the head back. Close the pose for half a minute (hold the breath for 5 seconds), then bend your arms at the elbows and slowly lower yourself to the starting position as you exhale. Repeat the exercise three times.
Arda Navasana - Half boat pose
Sit on the floor, knees bent, arms down across the chest. Round the back and press the lower back firmly to the floor so that the shoulders and back are in balance. Then straighten your legs, lift them 25-30 cm above the ground, and extend your arms to your legs. Legs, abdomen and lower back tense, breathing is normal. Hold this position for 15-20 seconds.
Dhanurasana - bow posture
An effective exercise for weight loss in the lower abdomen, as well as to strengthen the spine (reminiscent of the "frog" exercise, familiar since childhood).
Lie on the floor, on your stomach, bend your legs at the knees, lift up and hold your legs with your hands. As you breathe in, bend your back, lift both legs, and pull back with your arms. Hold your breath for 5 seconds, release your arms as you exhale, and slowly lower your feet to the floor. The number of repetitions of Asana is three to four times.
Halasana - Plow Pose (Simplified Version)
Lie on your back - towards the wall (about half a meter), legs straight, arms straight across the body. As you breathe in, lift your straight legs up, bend your arms, raise your arms to your waist, and hold your body. When you exhale, throw your straight leg behind your head and touch your foot to the wall. Stay in the asana for 10 seconds, take a deep breath. As you exhale - slowly lower your legs while bending slowly and your back is firmly on the ground. This slimming yoga exercise is beneficial not only for the abdomen, but also for the layers of fat in the hips.
The body is a "burden" that a person always "carries" with him. And it takes effort and perseverance to lighten the load. Only with their help you can exercise systematically to lose weight and shed excess pounds in this way.