Agnisara - Dhauti ( " cleansing fire " )
Mobilization of fatty deposits on the stomach promotes the exercise of hatha yoga, referred agnisara-dhauti ( "cleansing fire").It is recommended only for healthy people.Running necessarily on an empty stomach.
Starting position: standing while bending forward, focusing straight hands on her hips, legs bent at the knees a few.Once the maximum full exhalation chin drops to the chest (yoga call it "Uddiyana bandha" - throat lock), then respiratory arrest force of the diaphragm, the intercostal muscles and shoulder girdle maximize chest (causing stomach strongly retracts) and then "letting go "belly, back to the starting position (not inhaling!), then repeat the whole cycle of 10-20 times or more (so far managed to hold their breath).
the part of the exercise to be performed at a rapid pace, like a "rinse" the anterior abdominal wall.
Inhale, straighten the trunk and legs, soothe breathing, and only then detach the chin on the chest.Repeat 1-2 times.
above-described form of improving physical training (
greatest indicators of aerobic capacity are representatives of cyclic sports - cross-country skiers, runners, cyclists.Improving aerobic capacity and overall endurance is the most important property of all cyclic exercises.Therefore, they are called aerobic, or just aerobics.
Aerobics - a system of physical exercises, energy which is carried out through the use of oxygen.
Aerobic include only those cyclic exercises in which at least 2/3 of lean body mass.In order to achieve the positive effect of duration of the aerobic exercise should be at least 20-30 minutes, and the intensity - no higher than the anaerobic threshold.
It is for cyclic exercises aimed at developing general endurance, characterized by the most important morphological and functional changes in the circulatory and respiratory systems: increased contractile and "pumping" function of the heart, improving the utilization of myocardial oxygen, etc.
differences of certain types of cyclic exercises related to..structural features of the motor act and its implementation technique, not of fundamental importance in order to achieve a preventive and healing effect.
Signs adequacy load when performing cyclic exercises may be:
- nasal breathing, which does not want to open his mouth;
- the so-called "conversational test": If during a workout can talk with your partner and you do not choke, tersely replying to his questions.
These signs suggest that the body is within the zone of aerobic exercise.
duration of aerobic exercise training should be 30-60 minutes, intensity - in the "conversational" pace, frequency - 8-4 times a week.it is highly desirable to combine exercise with a cyclic acyclic order to ensure harmonious development of the body's functionality, to develop strength and flexibility (bodybuilding, yoga, stretching).Acyclic exercises can be performed after the closure of the cyclic training, and other days.
Engage in aerobic exercise before a meal, preferably before dinner.
training time exercise influence on the change in the weight of the fat component.If you are exercising intensely just before dinner (no earlier than 2 hours before meals), the proportion of fat component in the body will decrease more.
Within 2 hours after strenuous exercise there is loss of appetite, and this is probably why those who are particularly hard at work in the afternoon, eat less.It was also found that the metabolism is enhanced during the day, and with the approach of night, its intensity decreases.As a result, the evening is burned in less calories than in the first half of the day.
Regardless of the time of day exercise in combination with restrictive diet accelerates the loss of fat with minimal weight loss of muscle tissue, while limiting caloric intake may result in a waste.