Overweight and a shaken belly are a problem not only of women and girls, but men usually face this problem. The modern rhythm of life, in which there is not enough time to sleep and complete breakfast, a sedentary lifestyle and constant stress lead to problems with the figure, which leads to problems with physical and psychological health.
The stomach is a classic problem area that can and should be locked to get curves at the waist, getting rid of extra centimeters. To get rid of excess fat deposits as soon as possible and not harm your health, it is better to contact a professional coach. Very rapid weight loss can lead to health problems, for example, organ omission.
Therefore, everything must be in moderation. Below you will find simple and safe exercises to lose weight and sides to perform at home. As well as the expert board to accelerate the process of getting rid of overweight.
The causes of fat in the stomach and sides
Excess fat in the stomach and sides is simply not late. This is facilitated for several reasons: inadequate nutrition, genetic predisposition, inactive lifestyle, hormones. Some of them can easily be eliminated by reviewing the diet by adding physical activity and walking. But there are problems when abdomen correction requires medical intervention and is not about plastic surgery.
Bad metabolism
Metabolism is often disturbed due to malnutrition and drinking way. Fasting, or one - two meals a day, contributes to metabolic disorders, the body digests reluctantly and gives carbohydrates and fats to provide energy. Also, the most important meal is breakfast, many lose by mistake, believing that fats burn faster. Hence fat stocks in the abdomen, both in men and in women. Everything is the opposite - the constant intake of food and water disperses metabolism.
Genetics
Excess weight is the cause not only of genetic predisposition and heredity, but also of the constitution of the body. In a very thin person (thin physical, with a low percentage of fat in the body), metabolism is the fastest. The mesomorph (medium physical, with the standard of adipose tissue) is also endowed with good metabolism. But he is a person who has a strong physique, with a wider bone structure, a high percentage of fat, usually gains overweight. Any diet, lack of load or rest, is immediately reflected in the adipose tissue of this type of physique.
Sedentary lifestyle and incorrect posture
Lack of movement is the reason why fat is able to be deposited with any kind of constitution, age and gender. If you are not moving, do not spend energy. If the nutrients obtained with foods are not used as energy for life, they are deposited in the form of fat.
You need to walk more or walk for a break or before bed, it will spend more energy, so it will relieve overweight. And fucking, it is important to monitor the posture in the sitting position. The twisted back and deflection in the lower back with a sedentary lifestyle will lead to the atrophy of the abdomen muscles. It falls forward, as if inflated, and this visually gives the visual effect of a large abdomen.
Eating
The problem of many people is more often associated with any psychological aspect, "touching" the problem, which causes uncontrolled diet. Or this is facilitated by the usual ignorance of calorie content, fat content and glucose composition in products. If you eat excesses, even if they are just fruits, the side on the sides is formed from an excess of calorie content. And this is inevitable, since the great daily calorie content of food will not have time to leave. Also, large gaps between meals contribute to eating too much, because with hunger you can eat more than necessary, and saturation will not occur immediately.
Stress and disease
Stress also plays an important role in obtaining overweight. It leads to eating too much or hungry. Both this and another negatively affect metabolism. Even a diet itself is already stress, because the body is used with a certain nutrition stereotype, and hard restrictions will provide physical and psychological discomfort. In diseases, appetite deterioration usually occurs, and this again causes fat accumulation. Digestive organs disorders also play a large role in the set of fat mass. Lack of enzymes that participate in digestion substances and digest (fats, carbohydrates) will lead to an increase in waist volume. In this matter, you need to consult a doctor.
Small muscles
The more muscle volumes they have, the more energy is spent. For its nutrition, more substances are needed and, with loading and restoration, calories are much more burned with these muscles. Therefore, the atonic (weak) muscles, with low motor activity, are less spent energy and their excess is directed directly to subcutaneous fat.
Hormonal changes
In violation of the endocrine system, if the cause of overweight is in this, requires only medical intervention. This is done by the endocrinologist. You should not solve the problem alone. The doctor will prescribe tests for certain hormones, reveal an imbalance and measures to solve the problem. Excessive weight in women may accumulate due to impaired thyroid function or to take hormonal medications. Sometimes even contraceptives can cause this. In men, a hormonal failure is possible to increase female hormones and reduce their own testosterone. Therefore, they are possible manifestations of secondary sexual characteristics, ie excess fat in the stomach.
It is possible to get rid of the fat at the waist in proper nutrition
Food plays a big role in weight loss. Proper nutrition is quite possible to get rid of fat without adding physical activity. But on the contrary - no. If inappropriate nutrition causes fat accumulation, it is unlikely that the performance of any exercise will help remove excess fat on the living and the sides. It is important to limit the caloric content of the diet, harmful fats and fast carbohydrates (sugar) in products. Physical activity will add additional energy consumption and accelerate the result. But still, the loads are secondary.
The effectiveness of different exercises to burn fat in the stomach and sides
Each load in its own way affects the fat burning rate, but only in the complex, each will really be effective. We offer the following exercises below that can be performed at home to lose weight in the abdomen and sides.
Running or walking
You may lose weight with just a balanced diet with a small shortage of calories, but they sat down to add the best fat drop exercises, you can increase the deficit and speed up the weight loss process. Running is the most effective training to burn the excess subcutaneous fat from available. And it is not necessary to run, you can do long walks, walk with a quick step of 10 km a day, or as the Japanese say, you need to give 10, 000 steps a day. This is useful for the cardiovascular system and the figure. You can easily get rid of the abdomen and sides without any harm to health.
PLANCK EXERCISE
The bar is a static exercise. Such stabilization exercises include slow fibers. Obviously, the energy is spent to keep the situation for a while. When you run the bar, rise to pelvis and keep it in this position for at least 15 seconds, each time you try to increase the time of exercise. But the highest quality, fats are burned with dynamic load in long muscle fibers. We recommend that you run the bar in Dynamics, for example, alternately raise the cross and leg, as shown in the figure above.
Root
Torction is effective as these exercises are dynamic, they include rapid rectus fibers and abdomen external oblique muscles, which leads to fat burning in the abdomen and sides. The torsion is performed in several versions: on the floor, the bench, reverse and diagonal cheer. Each of them should be carried out the abdominal muscles and in other parts of the body and this is very important. The diversity of the complex to the muscles of the press will form an elastic and toned press. The minimum number of repetitions is 15.
Respiratory gymnastics
Respiratory exercises have come to us from the Yogis Gymnastics, and is called Pranayama, which means "energy management. "Respiratory gymnastics enriches the lungs with oxygen and promotes fat burning. In addition, gymnastics perfectly trains abdominal muscles, it is an easy massage for the internal organs. But practice will help lose weight in combination with nutrition and exercise is much more effective. When involved in 15 minutes a day, you can strengthen the weight loss process, with an increase in the amount of oxygen in the blood, which is involved in breaking the fat cells in the body.
There are several methods that differ in the breathing technique:
- qigong;
- Strelnikova and other gymnastics.
Rack
A simple and effective way to combat fat is jumping with a rope. This training burns calories increasing the pulse, resistance work occurs and the uniformly subcutaneous fat leaves of the whole body. Training should take place at least 30 minutes a day. You can perform interval complexes: 1 minute of heels, 1 minute rest.
Gym rim
The second name of the rim - it is capable of not only training the muscles in the waist area, but also contributes to the burning of fat and helps to adjust the abdomen. Thanks to the load, when classes with a rim, the pulse increases and weight loss can be achieved worse than the rope or running. But the rim does not match everyone. With problems with the spine and inflammation of the internal organs, the rim is against it. It can only aggravate the problem, so it needs to be abandoned. It is better for a healthy body to switch classes with a rim and press exercises, so that the result is more effective.
Tilts
The weight loss process depends on the diet and the general load in the body. Since there is no local fat burning, training the side muscles separately (oblique abdominal muscles), especially with us, it is not worth it. All because the accumulated fat in this area moves away from general physical activity and, working with the oblique, you can increase waist volumes. The trained oblique muscles increase, visually increasing the waist. Therefore, pay more attention to the straight muscle of the abdomen.
Exercises lying on the floor
A variety of press exercises will simultaneously lead the top and abdomen below the tone and burns subcutaneous fat. An important role is played by load, exercises should literally cause burning sensations in the muscles. The latest repetitions should be given with difficulty, and their number should vary from 15 to 30 repetitions. It is necessary to perform a set of restless exercises, pausing only after the end of the first circle.
Training program to burn fat in the stomach and sides
- Cheer on a 3 x 30 inclined bench;
- Cheer on the 3 x 30 floor;
- Leg elevators in the visa 3 x 30;
- Landing the legs at the stop at the 3 x 30 bars;
- Landing your legs on a sloping seat 3 x 20 - 30;
- Diagonal twisting "bike" 3 x 40;
- Folding 3 x 30;
- "Burning" lying, short twist 3 x 40;
- Reverse twist, raising the legs of 3 x 30;
- 3 x 30 side twisting;
- Planck, 1 minute in 3 approaches.
Exercise complex for domestic execution
A fold
- Lying on the floor, his arms began behind his head, his legs are straightened;
- Expire: At the expense of the press, we ripped the return at the same time, we took our knees to the canopy's chest. Hands in front of you;
- Inhale: We fall gently in the starting position.
Fiery lying
- Lying, the palms are blocked by the head, the knees are bent. Feet on the floor on the floor;
- Expire: With a short and fast motion, we rip out the plates in the matchbox. The chin looks up without clinging to the clavicle;
- Get inspired: We return to the shoulder blades. Exercise is performed at a rapid pace, to the sensation of burning in the muscles.
The life of the legs is lying
- Lying on the floor, the palms put under the pelvic area to remove the load from the lower back. The legs are straight to simplify the technique, you can rise to your knees bent;
- Expire: Lift the straight legs in a position perpendicular to the floor, the lower back should not get off the floor;
- Inhale: We gently lower our legs on the floor, keeping the voltage of the abdominal muscles.
Short pelvis survey
- Exercise is like burning lying on the upper abdomen, performed in a burning sensation;
- Expire: Performed by short and fast movements, lifting pelvis in a matchbox without tearing the lower back;
- Inhale: Relaxation below, lowering the pelvis without problems, without reaching the coccyx.
Diagonal torsion
- Dynamic exercise, performed without pauses, to a burning sensation of 30 to 40 repetitions;
- The palms under their heads rip off the blades from the floor, keeping the position throughout the exercise. The knees are bent, hold your canopy;
- Expire: We become a diagonal, we stretched the elbow from one hand to the opposite knee without touching it. In this case, another leg straightens in the knee, without touching the floor, the canopy remains;
- Inhale: Turning the center without a break, we changed the twist to the opposite side.