How is the abdomen and fat folds removed on the sides?A quick and effective way to tighten the waist and the sides are found.A complex of simple weight loss exercises can be done at home.
In the fight against overweight you may notice that fat from the stomach, hips and sides leaves last.
Extra centimeter on the stomach, hips, sides.Diet and home exercises
A special diet and a complex of home exercises give a good result.After the tips below with the image you can choose an effective and simple method.It all depends on the original amount of fat reserves, your determination and endurance.
Important.Before choosing special home exercises for loss of weight, legs, pages, it is necessary to understand that any competent diet and active physical activity cannot be directed solely to the stomach, sides or hips.
- Other parts of the body are sure to be involved.
- Home exercises need to be performed regularly!
- The appropriate diet is used!
The causes of fat at the waist
A small amount of fat deposits is the norm as it serves to protect bones and internal organs.But a surplus must be a topic of serious anxiety.You can get rid of excess weight with exercise and low -carbon diet.But first we will handle the reasons:
Poor metabolism
With age, metabolism slows down and this leads to an active set of excess weight.Women are more likely to this than men.You may have been surprised why some of your friends are eating fried and sweet, but in most cases they have a flat stomach and you always accumulate fat in this area.The main reason is that your friends have a higher level of metabolism compared to yours.
Genetics
It is proven that fat cells in the body depend on your genes or rather their number.If your grandparents or parents have overweight you have the same problem.There are 2 types of body structure: in the form of a pear and in the form of an apple.If your body is pear -shaped, weight accumulates in the lower body, for example on the buttocks.If the body is in the form of an apple, fat accumulates in the abdomen.
Sitting lifestyle
If you are looking for a sedentary lifestyle and do not perform physical exercises that spend most of the time on the TV or computer, you will inevitably win too much in the next few years.
Overeating
If you eat more than you should, make sure you gain weight.If overeating is combined with a sedentary lifestyle, you will come in the shortest possible time and you can easily add weight.
Incorrect posture in sitting position
If you do not monitor the correctness of the attitude and always bend when you sit, make sure it accumulates fat deposits in the stomach.You should always sit and hold your back in a direct position.
Stress and illness
Stress is one of the main reasons for accumulating fat at the waist.Stress increases the level of cortisol in the body, leading to the appearance of extra centimeters.Diseases such as breast cancer, sleep apnea, arterial hypertension, heart -vessel disease and diabetes in women accumulate fat deposits in the abdominal area.
Weak muscles
If the abdominal muscles are unclear, you can easily accumulate excess in this area.
Hormonal changes
As a woman's age approaches the average, the amount of fat in the body begins to rise relative to body weight.The risk of accumulation of fat around the waist increases during menopause.In women, hormones play an important role in regulating the level of fat in the body.
The most effective exercises to lose weight and sides
This is the best set of exercises that will help produce a flat stomach at home because it not only consists of VRI on the press, and it also includes intense exercises that contribute to the rapid combustion of fat not only on the stomach.But you have to clearly understand that the effect will be the stronger and more noticeable, the more effort you make, and the more extensive approaches the issue of fat burning.This means that together with classes you will observe proper nutrition and will not be rushed to extreme, for example resorting to low -calorie -diets comparing the hunger strike.
Twisting
There are no popular movements than to the press on the press.It is not the most effective, but it will help you strengthen the bark muscles if you combine it with the right diet and in a short time you will see the results.
- Lie on the blanket with the face up.Bend your knees, your feet should be on the floor with the entire surface.
- Make your hands behind your head.
- Inhale deep and grate the upper body from the floor.Exhale when you rise.
- Inhaler when you fall back in the starting position.Take a breath when the body lowers the body on the floor.
- Make 10 repetitions, and then repeat in 2-3 approaches.
Reverse twist
- Lie on the blanket with the face up.Bend your knees, your feet should be on the floor with the entire surface.
- Lower your hands along the body.
- Lift your legs so that the hips are perpendicular to the floor.
- Lift the bottom of the back so that the knees move towards the chest.
- Inhale when you lay your legs on the floor.Exhale as you tear your back from the floor and bring your knees to your chest.
- Make 10 repetitions in 3 approaches.
Oblique twist
The movement is very common twisting, but here you will have to turn one shoulder against the other.
- Lie on the blanket, get your hands by your head.
- Bend your knees so your feet don't touch the floor.
- Lift the upper body as with plain twist, turn the right shoulder to the left.The left side of the body should be on the floor.
- Repeat the movement for the other side.Turn left in on the shoulder to the right without tearing the right side of the body from the floor.
- Make 10-12 repetitions.
Twisting with raised legs
- Lie on the blanket with the face up.Stretch your legs up and tick them.
- Make the same movements as when performing ordinary turns.
- Inhale when you lower the body and cross your legs.Exhale when you rise.
- Make 10-15 repetitions in 3 approaches in a row.
Side twisting
It looks like a lot of side distortion.The only difference is that here you have to raise your right leg when you move your left shoulder to the right and vice versa.Make 10-12 repetitions for each side in 2 approaches in a row.
Twisting a bike
- Lie on the floor or blanket.Keep your hands on the left and right side of the head respectively.
- Lift the legs and bend them at the knees.
- Pull the right knee to the chest.To raise the right knee, try to reach their left elbow.
- Light your right leg and pull your left knee to your chest.Lift the upper body and make sure the right elbow touches the left knee.
- Make 10-12 repetitions for both sides in 2 approaches in a row.
Planck with turns
This movement is aimed at working on the lower back, hips and press.
- Take the position of the rod on the floor or rug so that the knees and elbows are on the floor.
- The doing is directed forward and the neck and spine are built in a line.
- Tear your knees off the floor and put your feet on the socks.
- Keep this position for about 30 seconds.Make sure you breathe normally during class.
- Now go alternately to the location of the side rod for each side of the body for 30 seconds.
Planck with a trip
- Lie on the floor on the side.
- Move body weight to the right elbow or arm and right leg.Make sure the right hand is bent at right angles.
- Put the left leg to the right.Keep your legs straight.Lift your hips.
- Keep this position for about 30 seconds.If you have experience performing this movement, you can hold the position for 1-2 minutes.
- Repeat the exercise for the other side.
Lunch with swing
If you are just starting to work on the press, first try lung with turning the body.
- Take a step forward with your left foot and bend it at the knee.You will feel a stretch on the back of the right thigh.
- Lift the arms forward parallel to the floor.
- Take a big step forward with your left foot and sit down as if you are sitting on an imaginary chair.The right leg should remain back and put on the toe.
- Make sure your back is in the direct position.
- Lung with another foot.
- Make 15 repetitions.
Lashes to the sides
- Stand straight, legs together.Lift your arms over your head and fold them together.
- Turn the upper body to the left as much as possible so you feel a stretch on the right side of the body.Keep this position for 15 seconds.
- Return to the starting position.
- Repeat the exercise for the right side of the body.Hold in the position for 15 seconds.
- As soon as it becomes easy for you to keep the situation for 15 seconds, you can increase this time to 30 seconds or more.
Exercise vacuum
Excellent helps to strengthen the muscles of the abdominal cavity and concentrate mainly on breathing.
- Stand on all fours and support the body on the knees and elbows.
- Take a deep breath.The press must be relaxed.
- Exhale.Tighten into the exhalation process and pull into yourself your stomach.
- Keep this position for about 15-30 seconds
- Make 15 repetitions in 2-3 approaches a day.
Lowers the legs on the chair
- Sit on a chair, straighten your shoulders, straighten your back.
- Put your hands on the sides with the palms down.Take a deep breath.
- Exhale and the gangster lifts the knees so they are close to the chest.
- Keep this position for 5-10 seconds.Do not round your back and do not lean forward at the moment your knees are at your chest.
- Lower your legs on the floor.Make 15 repetitions.
Go
Walking is another good exercise for beginners.You need to meet it if you want to get rid of fat on your stomach, it burns fat deposits throughout the body.Quickly walk 30 minutes a day at least 5 times a week allows you to observe gradual changes in your weight.This low intensity exercise gives your heart a good load and helps increase metabolism.
Running a sweep
Once you have mastered quick walk, you can switch to a sweep run that will help easily burn extra calories in the body.Running a coward will help you maintain physical shape, stay healthy and fight overweight.
Running
If you want to diversify the daily monotonous performance of the same workout, try running for 2-3 days a week.Running will make your heart beat faster, which will help burn more calories than walking or jogging.
Cardio Training
Cardioc operation is one of the best ways to burn a lot of calories as well as get rid of excess at the waist.Perform them for 30 minutes a day at least 4-5 times a week and you can also reduce stress levels, increase the amount of lungs, maintain heart health and improve sleep.
Swimming
Swimming is a very good exercise that allows you to preserve the whole organism in tone.Swimming will also improve the effect of cardio training.You need to choose the optimal workout tempo that will allow more calories to burn.At the initial step, it is best to swim at least 1-2 times a week.
Delicious products for weight loss
If you think you have overweight, immediately reduce the consumption of carbohydrates, fatty foods and start consuming foods rich in fiber.Below are the products that best help to lose weight.
- Apples: You can use them 3-4 times a day as a substitute for foods with a high carbohydrate content.
- Almond: Rich in vitamin E and contains a large number of fibers that give a sense of mettiness and reduces the feeling of hunger.
- Green vegetables: Rich in fiber and contains very few calories.They will help prevent water delay in the body.
- Avocado: Contains a large amount of fiber and mono saturated fatty acids which help divide fatty acids into energy and water.
- Cucumber: Has a high water content and a very small amount of calories.
- Watermelon: 80% water consists of water and contains very few calories.The watermelon will help achieve the desired waist.
- Beans: Helps to improve digestion and also strengthen the muscles, reduces the feeling of hunger and prevents overeating.
With a complex approach that combines proper nutrition and exercise, you will see the results in a few weeks.You can perform these exercises at home or under the guidance of a professional trainer.If you have willpower and determination to make a great effort to get rid of fat on your stomach, you can easily achieve this yourself.Remember, there are no results without effort and getting rid of extra pounds is no exception.To speed up weight loss on excess fat, try to avoid foods rich in fast carbohydrates and increase caloric consumption every day due to physical activity and a healthy lifestyle.For example, replace the elevator on a walk on the steps instead of a trolleybus or metro, walk along the street.