Facts about exercise against myths

Many of us are trying to lose weight or to tone muscles with the help of exercise. When a person decides to take her figure in a way, he is faced with many myths, and often do not know how to do the right thing, because they confuse it. All questions have clear answers professionals.

Strength training leads to siphon muscles

This is only partly true - it all depends on on what exactly you are working and what results you want to achieve. Build muscle for women is not as simple as men - too low testosterone Five myths about testosterone . If you do not want to become stronger muscles visible, do 10-15 repetitions of exercises with low loads. If you want to get muscle definition, use more weight (dumbbells, barbells), do more sets.

Cardio - the best way to burn fat

In fact, if you exaggerate, the easiest way to lose weight - a diet. It is much easier to reduce your daily diet to 1,000 calories, rather than to use exercise to help burn off the same amount of energy. However, if you sit on a diet and not to do, it will lead to a slower metabolism and weight loss process is strongly delayed. The ideal is to combine the right diet, which reduced consumption of certain products, cardio, which accelerate metabolism Improves metabolism and losing weight without dieting And strength exercises to tone muscles.

Fat begins to burn only 30-40 minutes cardio

In fact, the calories burned are starting from the beginning of training, so do not assume that the first 30-40 minutes is not going to benefit the body. However, when the exercise continues a certain time, it increases the amount of energy that is extracted from the fat depots. For this reason, after half an hour the body expends energy in larger amounts, than at the start.

For best results, it is necessary to work on different muscles on different days

It's really true. For example, it is necessary to pay attention to the muscles of the legs in one day, and the media - in the other, and during each training session to study carefully all the muscle groups. The fact that the power to exercise the same muscles every day to perform senseless - you need to relax the muscles after a workout at least a day, and only in this case, the training to be effective.

If you skip meals and to train hard, the result will be better

Skipping lunch or dinner - it is a big and rough mistake that people lose weight if desired. Coda person refuses a meal, its metabolism will slow down significantly, the body reluctantly gives up its energy reserves - because it lacks the incoming energy. And then weight loss will go slower, not faster. Pawn proper weight loss - a balanced diet and regular exercise.

Effective methods

Area breeches for many women is a problem. It has been observed that even when a sharp drop weight fat in that area remain almost unchanged. Therefore, in recent years more and more women with these problems, offer to hold liposuction. But surely, in this case nothing but the operation can not be helped? Of course, there are alternatives to surgical treatment. Primarily, this exercise Myths about exercise: do not believe Which traditionally is better to combine a balanced diet, by excluding from the menu animal fats and digestible carbohydrates (sugar, cakes).

Another way - it is a massage and self-massage of problem areas, if properly carried out which body fat is definitely reduced. But physical exercises and massage - is a labor-intensive methods, so for the most impatient come up with a quick way to get rid of fat, like liposuction.

Physical exercise to remove excess fat from the area breeches

There are many such exercises, here are some of them (better if during exercise on their feet will be put on woolen stockings - sweating increase the effect of exercise, and the wool will absorb excess moisture)

• lie on your side along the edge of the bed of solid, upper leg to hang down, but keep it to that right; lift straight leg up, then lower; start with each leg 10 swings, gradually over several days to bring them up to 30, with the correct load on the muscles of the day will be slightly match;
• sit on the floor, pull the legs and dilute, pull socks, shoulders thrown back, arms stretch the floor and gently bend them at the elbows; pull your knees to your shoulders, so that the leg from the knee to the foot stretched out in a line perpendicular to the floor; then pull divorced legs from thigh to feet in a single line parallel to the floor, lightly touch the floor with the heel; start with 3-4 exercises and gradually increase to 8-10;
• be, to place his feet shoulder-width apart, arms extended forward, lowered his head and slowly squat, trying to stretch the back muscles (the back is almost in a horizontal position), while the hip should be parallel to each other, the abdomen retracted; also slowly rise; We start with 4 exercises and gradually get to 8-10;
• sit on the floor, hands on the floor to lean back, straight legs dissolve; then rotate the feet turn inward and outward; start with 5-6 exercises to reach 10-12;
• sit on the floor, hands on the floor to lean back, bend your knees and spread them apart; slowly raise your knees turn sideways to the limit, and then slowly and connect them; start with 5-6 exercises to reach 10-12.

Massage area breeches

Massage area breeches conducted experienced masseuse enough effective remedy. The massage increases blood flow to the problem area, improves the outflow of venous blood and lymph, which helps speed up the metabolic processes in the field. Massage separate thigh muscles increases their tone, and reduces body fat in these muscles.

But massage can be done on their own, this massage is called self-massage, the lack of it is that it is very difficult to relax the muscles, if he performs massaging motion. Nevertheless, the effect of such procedures will be, particularly if combined with their gymnastic exercises. When self-massage techniques used are the same as in the classical massage Classical massage: the main thing - it's hands . It begins and ends with self-massage stroking session, followed by rubbing, kneading and vibration of tissue (tissue shaking).

Massage can be done with the help of medical glass jars, pre-greased body massage oil and moving to the bank on the surface of the body.

During the massage bath after preheating the body for 10-15 minutes, using the same techniques as for conventional self-massage. Can be used for massage washcloth, rubbing the fabric of the problem area, and then hold them tingle and then rubbing. Water self-massage will be even better if you add in the bath teas or herbal infusions, enhancing metabolic processes (for example, the infusion of mint Mint and its useful properties: aromatic freshness   or pine essential oil). Any kind of self-massage is not worth spending more than 10 minutes.

Contraindications for massage and self-massage are all acute diseases (colds, infections), severe exhaustion, any pustular skin lesions, severe chronic diseases, long umbilical, inguinal and scrotal hernia.

Liposuction as a way of getting rid of excess fat in the area breeches

Liposuction - the removal of fat using special surgical techniques. Most often, liposuction is performed by vacuum, ultrasonic and laser techniques in which fat is broken, and then removed through a special tube. If the correction is required to remove fatty deposits only in the area of ​​breeches (and there are usually a bit), then use a conventional syringe.

Liposuction is an effective way of correction Correction figures: options to fight obesity , As the results of treatment are generally constant: fat deposits in the area will no longer accumulate.

Correction of the body in the area of ​​breeches requires a long and hard impacts. Only in the case where the exercise and massage do not help, it is necessary to resort to surgery.

  Galina Romanenko