Excess weight and a bulky belly are a problem not only of women and girls, but men often face this problem. The modern rhythm of life, in which there is not enough time to sleep and breakfast, a sedentary lifestyle and constant stress leads to problems with the figure, which leads to problems to physical and psychological health.
The stomach is a classic problematic area that can and should fight to achieve waist curves, getting rid of the additional centimeters. To get rid of excess fat deposits as quickly as possible and not damage health, it is better to contact a professional coach. Weight loss too fast can lead to health problems, for example, to the omission of the organs.
Therefore, everything must be in moderation. Then you will find simple and safe exercises to lose weight and sides, to perform at home. As well as the Council of Specialists to accelerate the process of getting rid of excess weight.
The causes of fat in the stomach and sides
Excess fat in the stomach and sides is not delayed. This is facilitated for several reasons: inappropriate nutrition, genetic predisposition, inactive lifestyle, hormones. Some of them can be easily eliminated by reviewing the diet by adding physical activity and walking. But there are problems when the correction of the abdomen requires medical intervention and it is not about plastic surgery.
Bad metabolism
Metabolism is often disturbed due to malnutrition and alcohol consumption mode. Fasting, or one: two meals per day, contributes to metabolic disorders, the body digests reluctantly and carbohydrates and fats to provide energy. And also, the most important food is breakfast, many miscallers it, believing that fats will burn faster. Hence the shares of fats in the abdomen, both in men and women. Everything is the other way around: the constant intake of food and water disperses metabolism.
Genetics
Excess weight is the cause not only of genetic predisposition and inheritance, 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. Mesomorph (average physicist, with the standard of adipose tissue) is also equipped with good metabolism. But he is a person who has a strong physique, with a broader bone structure, a high percentage of fat, more frequently increases excess weight. Any diet, lack of load or rest, is immediately reflected in the adipose tissue of this type of physicist.
Sedentary lifestyle and incorrect posture
The lack of movement is the reason why fat can be deposited with any type of constitution, age and gender. If you are not moving, do not spend energy. If nutrients obtained with food are not used as energy for life, they are deposited in the form of fat.
You must walk more or walk during a break or before bedtime, you will spend more energy, therefore, it will relieve excess weight. 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 inflates, and this visually gives the visual effect of a great abdomen.
Eating in excess
The problem of many people is more often associated with any psychological aspect, "attic" of the problem, which causes an 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 only fruits, fat on the sides is formed from an excess of calories. And this is inevitable, since the great daily calories of food will not have time to leave. In addition, great gaps between meals contribute to excess eating, since with hunger it can eat more than necessary, and saturation will not occur immediately.
Stress and disease
Stress also plays an important role in obtaining overweight. He leads to excess or hunger. Both that and another negatively affect metabolism. Even a diet itself is already stress, because the body is used for a certain stereotype of nutrition, and hard restrictions will offer physical and psychological discomfort. In diseases, the deterioration of appetite is often produced, and this again causes fat accumulation. Digestive organ disorders also play an important role in the set of fat. The lack of enzymes that participate in the substances of digestion and digestion (fats, carbohydrates) will lead to an increase in the volume of the waist. In this matter, you must consult a doctor.
Small muscles
The more muscle volumes have, the more energy it is spent. For nutrition, more substances are needed, and with loading and restoration, calories are much more burned with such muscles. Therefore, the atonic (weak) muscles, with low motor activity, are less spent energy, and its excess is directed directly to subcutaneous fat.
Hormonal changes
The violation of the endocrine system, if the cause of excess weight is in this, only requires medical intervention. This is done by the endocrinologist. You should not solve the problem yourself. The doctor will prescribe tests for certain hormones, will reveal an imbalance and measures to solve the problem. Excess weight in women can accumulate due to the deteriorated thyroid function or take hormonal drugs. Sometimes, even contraceptives can cause this. In men, a hormonal failure is possible in the direction of increasing female hormones and reducing their own testosterone. Therefore, manifestations of secondary sexual characteristics are possible, namely, excess fat in the stomach.
Is it possible to get rid of fat at the waist with adequate nutrition?
Food plays a very important role in weight loss. Adequate nutrition is very possible to get rid of fat, without adding physical activity. But on the contrary, no. If inadequate nutrition caused fat accumulation, it is unlikely that the performance of any exercise helps eliminate excess fat in lives and sides. It is important to limit the calorie content of the diet, harmful fats and rapid carbohydrates (sugar) in products. Physical activity will add additional energy consumption and accelerate the result. But still, the charges are secondary.
The effectiveness of different exercises to burn fat in the stomach and sides
Each load affects the fat burning rate, but only in the complex, each of them will be really effective. We offer the following exercises below that they can be done at home to lose weight in the abdomen and sides.
Running or walking
You can lose weight with just a balanced diet with a small scarcity of calories, but sat down to add the best fat burning exercises, can increase the deficit and accelerate the weight loss process. Running is the most effective training to burn excess subcutaneous fat from available. And it is not necessary to run, you can make long walks, walk with a fast step of 10 km per day, or as the Japanese say, you must take 10 thousand steps in one day. This is useful for the cardiovascular system and for the figure. It can easily get rid of the abdomen and sides without any health damage.
Planck exercise
The bar is a static exercise. Such stabilization exercises include slow fibers. Of course, energy is spent to maintain the situation for a certain time. When making the bar, lift the pelvis and keep it in this position for at least 15 seconds, every time tries to increase the exercise time. But the highest quality, fats are burned with dynamic load, in long muscle fibers. We recommend that you perform the bar in Dynamics, for example, alternately raise the cross and leg, as shown in the image above.
Cramp
Torsion is effective because these exercises are dynamic, include rapid fibers of the rectum and the external oblique muscles of the abdomen, which leads to burning fat in the abdomen and sides. The twist is made in several versions: on the floor, in the bank, inverse and diagonal twisted. Each of them must perform tensing the abdominal muscles, and in other parts of the body and this is very important. The diversity of the complex to the press muscles will form an elastic and toned press. The minimum number of repetitions is 15.
Respiratory gymnastics
The respiratory exercises came to us from the yogis gymnastics, and is called Pranayama, which means "energy management. "Respiratory gymnastics enriches lungs with oxygen, and promotes fat burning. In addition, gymnastics train perfectly with abdominal muscles, is an easy massage for internal organs. But practice will help lose weight in combination with nutrition and physical exercises is much more effective. When participating in 15 minutes a day, you can strengthen the weight loss process, during an increase in the amount of oxygen in the blood, which is involved in the decomposition of fatty cells in the body.
There are several methods that differ in the breathing technique:
- Qigong;
- Strelnikova and other gymnastics.
Shelf
A simple and effective way to combat fat is to jump with a rope. Such training burns calories by increasing the pulse, the work in resistance and the subcutaneous fat leaves of the entire body occurs. The training must take place at least 30 minutes a day. You can perform intervals complexes: 1 minute of jumps, 1 minute of rest.
Gymnastic ring
The second name of the ring: it is capable not only to train the muscles of 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 hoop, the pulse increases and weight loss cannot be achieved worse than from the rope or the race. But the hoop does not adapt to all. With problems with the column and inflammation of the internal organs, the ring is contraindicated. It can only aggravate the problem, so you need to be abandoned. It is better that a healthy body alternates classes with a hoop and exercises for the press, so the result will be more effective.
Inclination
The process of losing weight depends on the diet and the general load in the body. Since there is no burning of local fat, train side muscles separately (oblique abdominal muscles), especially with load, is not worth it. All because the accumulated fat in this area will move away from general physical activity, and working in obliques, can increase the volumes of the waist. The trained oblique muscles increase, making the waist wider. Therefore, pay more attention to the straight muscle of the abdomen.
Exercises lying on the floor
A variety of exercises for the press muscles will simultaneously place the upper and lower abdomen in tone and burn subcutaneous fat. The load plays an important role, the exercises should literally cause burning sensations in the muscles. The latest repetitions must be administered with difficulty, and their number must vary from 15 to 30 repetitions. It is necessary to perform a set of exercises without rest, pause only after the end of the first circle.
Training program to burn fat in the stomach and sides
- Twist in an inclined bank 3 x 30;
- Twisting on the 3 x 30 floor;
- Leg elevations with 3 x 30 visa;
- Landing the legs at the stop on the 3 x 30 bars;
- Land the legs in an inclined bank 3 x 20 - 30;
- Diagonal Twisting "Bicycle" 3 x 40;
- Folded 3 x 30;
- "Burning" liar, short turn 3 x 40;
- Reverse twisted, raising the legs that are 3 x 30;
- Lateral twisting 3 x 30;
- Planck, 1 minute in 3 approaches.
Exercise complex for home execution
A fold
- Lying on the floor, the arms started behind the head, the legs straightened;
- Exhale: At the expense of the press, we start the round, at the same time we take the knees to the canopy chest. Hands in front of you;
- Inhalation: We fall gently into the initial position.
Liar burning
- Living, the palms are blocked by the head, the knees are bent. Feet at the stop on the floor;
- Exhale: With a short and fast movement, we start the shoulder blades on the matchbox. The chin looks up without clinging to the clavicle;
- Inhalation: We return to the shoulder blades. Exercise is done at a fast pace, to the feeling of burning in the muscles.
The legs of the legs are lying
- Lying on the floor, Las Palmas we put under the pelvic area to remove the load from the lower back. The legs are straight, to simplify the technique, you can increase the bent knees;
- Exhale: lift your legs straight, in a position perpendicular to the floor, the lower back should not leave the floor;
- Inhale: we gently lower the legs to the floor, holding the tension of the abdominal muscles.
Short pelvis lifting
- Exercise is like burning at the top of the abdomen, made in an ardor feeling;
- Exhale: made by short and fast movements, lifting the pelvis in a match box, without tearing the lower back;
- Inhale: Relaxation below, lower the pelvis gently, without hitting the coccyx.
Diagonal turn
- Dynamic exercise, made without pauses, to an ardor sensation of 30 to 40 repetitions;
- Las Palmas under the head, the shoulder blades start, keeping the position during the entire exercise. The knees are bent, they hold their canopy;
- Exhale: We become diagonal, we stretch the elbow of one hand to the opposite knee, without touching it. In this case, another leg is straightened in the knee, without touching the floor, the canopy remains;
- Inhalation: Turning through the center without a pause, we change the twist towards the opposite side.