Agnisara-dhouti( "purification by fire")
The mobilization of fat deposits on the stomach is facilitated by the hatha yoga exercise, called agnisara-dhouti( "purification by fire").It is recommended only to practically healthy people. Performed necessarily on an empty stomach.
Starting position: standing with an inclination forward and an emphasis of direct hands in the hips, the legs are slightly bent at the knees. After maximum exhaustion, the chin falls on the chest( yogis call it "uddiyana-bandha" - throat lock), then the delay in breathing requires the force of the diaphragm, the intercostal muscles and the shoulder belt to maximize the chest( making the stomach tight) and then, "letting go of the stomach, return to the starting position( not breathing in!), after What to repeat the entire cycle 10-20 times or more( as long as you can hold your breath).
From the side, the exercise, performed at a fast pace, resembles the "rinsing" of the anterior abdominal wall.
Inhale, straightening the trunk and legs, calm your breathing and only then tear your chin from the chest. Repeat 1-2 times.
The above forms of physical fitness( using acyclic exercises) do not always contribute to a significant increase in the functionality of the circulatory system and the level of physical performance. Leading role in this respect traditionally belongs to cyclic exercises, which provides development of aerobic possibilities and general endurance.
The greatest indicators of aerobic capacity are representatives of cyclic sports - skiers, runners, cyclists. Increasing aerobic capacity and overall endurance is the most important property of all cyclic exercises. So they got the name aerobic, or just aerobics.
Aerobics is a system of physical exercises, energy supply which is carried out due to the use of oxygen.
Only cyclic exercises involving at least 2/3 of the muscle mass of the body are considered aerobic. To achieve a positive effect, the duration of aerobic exercise should be at least 20-30 minutes, and the intensity - no higher than the threshold of anaerobic exchange.
For cyclical exercises aimed at the development of general endurance, the most important morphofunctional changes in the circulatory and respiratory systems are characteristic: increase in contractile and "pumping" function of the heart, improvement of oxygen utilization by the myocardium, etc.
Differences in individual types of cyclic exercises related to the features of the structuremotor act and the technique of its implementation, are of no fundamental importance for the achievement of a preventive and healing effect.
Signs of the adequacy of the load when performing cyclic exercises can serve:
- nasal breathing, which does not want to open the mouth;
- the so-called "colloquial test": if during a training session it is possible to talk with a partner and you do not choke, monosyllabically answering his questions.
These signs allow us to conclude that the body is within the zone of aerobic loads.
The duration of training aerobic loads should be 30-60 minutes, intensity - at a "conversational" pace, the frequency - 8-4 times a week. To ensure the harmonious development of the body's functional capabilities, it is very desirable to combine cyclic exercises with acyclic exercises, developing strength and flexibility( bodybuilding, yoga, stretching).It is possible to perform acyclic exercises both after the end of cyclic training, and on other days.
Do aerobic exercises before meals, preferably before dinner.
Exercise time affects the change in weight of the fat component. If you exercise hard before supper( not earlier than 2 hours before eating), the proportion of the fat component in the body will decrease sooner.
During 2 hours after a strenuous exercise, loss of appetite is observed, and, probably, therefore, those who are particularly strenuous in the afternoon, eat less. It is also established that the metabolism increases during the day, and with the approach of night its intensity decreases. As a result, less calories burned in the evening than in the first half of the day.
Regardless of the time of day, exercise combined with a restrictive diet accelerates fat loss with minimal muscle weight loss, while limiting calorie intake can lead to waste of fat.