http___fitnessexerciseonline.com_does-spot-reduction-work-for-abs-or-doesn_e2_80_99t__lang_sr.xml
http___fitnessandexercisespot.com_burning-fat-from-a-big-belly__lang_hr_1.xml
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Дa ли cMaњeњe MecTo зa paд Tpбyшњaka или He? Burning fat from the abdomen through exercises specially destined to the abdominal muscles was, is and will always be one of the most resistant myths. Almost all the people with a big belly take up, with a lot of determination, sit-ups, crunches, side-bends, twists, etc., hoping that every new series or set of exercises, every session of repeating them, will help them get rid of the ‘ring’ of adipose tissue around their waist, also called ‘the ring of death’. Besides the fact that it is probably the most anesthetic ‘deposit’ of adipose tissue, abdominal fat involves many risks for the health of the person which possesses it (related to diabetes, high blood pressure, cardio-vascular diseases, cancer, impotence, etc.). We must keep in mind, once and for all, that when we refer to the melting of the subcutaneous adipose tissue, there is no spot reduction. No matter how much we strive to locate effort in the areas we are focused on, we will only fortify the muscles under the fat, but the reduction of the fat itself will be insignificant. The explanation is simple and is connected to the energetic support of the anaerobic effort, which uses, for the exercises, muscular and hepatic glycogen, and not fat acids from the adipose tissue. For getting to the deposits of fat, what we need is cardio training (running, biking, fast walking, swimming, etc.). This type of exercises must be maintained for a long time (45-60 minutes) and they must be intense (60-70% from the maximum of heart rhythm). An alternative is cardio training with periods when intensity varies, although the total volume is not smaller than in the case of uniformly cardio training. A very important role in burning fat is held by the diet. It is said that the most effective of training can be sabotaged in the kitchen. The nutritionists say that a diet which maintains caloric deficit, but keeps a balanced proportion of the basic principles (proteins, lipids, blood sugar), with a slight increase of the protein part, will always have as a consequence losing weight. Physical exercises like sit-ups, crunches, etc., without other exercises meant to involve bigger groups of muscles (thighs, chest, back) and to fortify the abdominal muscles, do not increase very much the basic metabolic rate. As a consequence, indirect burning of calories (during breaks, post-training) is very small in comparison with the burning due to aerobic effort (especially the ones with alternative periods) – in their case, during effort taking more than 20 minutes, the energetic support is exactly the adipose tissue. The magic formula for burning abdominal fat is a combination of hypo caloric diet and exercise – especially aerobic, but also anaerobic (focused on all the body, not only the abdominal muscles).
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Sagorijevanje masti iz velike trbuh Sagorijevanje masti iz trbuha kroz vježbe posebno namijenjenom za trbušne mišiće je, je i uvijek će biti jedan od najvažnijih otpornih mitova. Gotovo svi ljudi s velikim trbuhom potrajati, s mnogo odlučnosti, sit-ups, crunches, bočne koljena, pletiva, itd., nadajući se da je svaka nova serija ili set vježbi, svaka sjednica ih ponavlja, će im pomoći dobili osloboditi od 'prsten’ od masnog tkiva oko struka, Također se zove 'prsten smrti'. Osim činjenice da je to vjerojatno anestetik 'polog’ od masnog tkiva, abdominalna debljina uključuje mnoge rizike za zdravlje osobe koja ga posjeduje (povezana s dijabetesom, visoki krvni tlak, kardio-vaskularne bolesti, rak, impotencija, itd.). Moramo imati na umu, jednom zauvijek, da, kada govorimo o topljenju potkožnog masnog tkiva, nema mane smanjenje. Bez obzira koliko se trudimo pronaći napore u područjima smo fokusirani na, možemo samo će učvrstiti mišiće pod masti, no smanjenje masnoće same biti beznačajan. Objašnjenje je jednostavno i spojen na energetski potporu anaerobne truda, koji koristi, za vježbe, mišićav i glikogen jetre, a ne masnih kiselina iz masnog tkiva. Za dobivanje na depozite masti, ono što trebamo je kardio trening (trčanje, biciklizam, brzo hodanje, plivanje, itd.).Ovaj tip vježbe moraju se čuvati duže vrijeme (45-60 minuta) i oni moraju biti intenzivna (60-70% od najviše srčanog ritma). Alternativa je kardio trening s razdobljima kada je intenzitet varira, iako je ukupni volumen nije manji nego u slučaju jednako kardio treninga. Važnu ulogu u sagorijevanje masti drži u prehrani. On je rekao da je najučinkovitija od treninga može biti sabotirao u kuhinji. U nutricionisti kažu da prehrana koja održava deficit kalorija, ali drži ravnomjerna zastupljenost osnovnih načela (proteini, lipidi, šećera u krvi), uz blagi porast proteina dio, uvijek će imati kao posljedicu gubljenje težine. Fizičke vježbe kao što su sit-ups, crunches, itd., bez ostale vježbe trebao uključivati veće skupine mišića (bedra, grudi, natrag) i da se utvrdi trbušne mišiće, ne povećavaju jako osnovnu stopu metabolizma. Kao posljedica toga, neizravno spaljivanje kalorija (tijekom stanki, post-trening) je vrlo mala u odnosu na spaljivanje zbog aerobnih napora (osobito one s alternativnim razdoblja) - U njihovom slučaju, tijekom napora, uzimajući više od 20 minuta, energična podrška je upravo masno tkivo. Čarobna formula za spaljivanje trbuhu salo je kombinacija hipo kalorične prehrane i vježbe - posebno aerobic, ali i anaerobni (usmjerena na cijelom tijelu, ne samo trbušne mišiće).