Excessive weight and abdominal curvature are not only a problem for women and girls, but also men often face this problem. The rhythm of modern life, which does not have enough time for full sleep and breakfast, sedentary lifestyle and constant stress cause problems with a figure that causes problems with physical and psychological health.
The stomach is a classic area of problems that can and must fight to reach the elbows in the waist, getting rid of extra centimeters. It is better to contact a professional trainer to get rid of excess fat deposits as soon as possible. Too fast weight loss can cause health problems such as organs release.
Therefore, everything should be in moderation. Below you will find simple and safe exercises for losing weight and side, home. As well as experts recommend to speed up the process of getting rid of excess weight.
Causes of fat on the abdomen and sides
Excessive fat on the abdomen and sides is simply not delayed. This is facilitated by several reasons: malnutrition, genetic predisposition, inactive lifestyle, hormones. Some of them can be easily prevented by reviewing diet, adding physical activity and walking. But there are problems if abdominal correction requires medical intervention and is not related to plastic surgery.
Bad metabolism
Metabolism is most often impaired due to malnutrition and drinking regimen. Fasting, or one - two meals a day, promotes metabolic disturbances, the body reluctantly digest and gives carbohydrates and fats to provide energy. And the most important meal is breakfast, many mistakenly missing, believing that fat will burn faster. Thus, fat in the abdomen for both men and women. Everything turns out the other way around - constant food and water intake disperses metabolism.
Genetics
Excessive weight is not only the cause of genetic predisposition and heredity, but also the cause of the body's constitution. In a very thin person (in a thin body of low fat percentage percentage in the body), the metabolism is the fastest. Mesomorph (average body structure with adipose tissue) is also endowed with good metabolism. But it is a person with a strong body structure, with a wider bone structure, high fat percentage, most often overweight. Any diet, lack of exercise or rest is immediately reflected in this type of body adipose tissue.
Sedentary lifestyles and incorrect posture
Lack of movement is the reason why fat can be deposited with any type of constitution, age and gender. If you don't move, don't waste your energy. If nutrients obtained with food are not used as energy for life, they are deposited in the form of fat.
You have to walk more or take a break during or before bed, it will spend more energy, so it will reduce overweight. And fucking, it is important to monitor the posture sitting position. The twisted back and abnormality in the lower back with a sedentary lifestyle will lead to atrophy of the abdominal muscles. It falls forward as if inflated, and it visually gives a large visual effect of the abdomen.
Overeat
The problem of many people is more often associated with any psychological aspect, a "disturbing" problem that causes uncontrolled eating. Alternatively, it is facilitated by the usual calorie content, the uncertainty of fat and the composition of glucose in the products. If you eat excesses, even if they are only fruits, the fat sides are formed from excessive calorie content. And this is inevitable, because the high daily calorie content of the food content will not have time to leave. Also, big shortcomings between meals are facilitated by overeating, because with hunger you can eat more than necessary, and saturation will not happen immediately.
Stress and illness
Stress also plays an important role in overweight. He leads to overeating or starvation. Both this and others have a negative effect on metabolism. Even the diet itself is already stress because the body is accustomed to a certain dietary stereotype, and the harsh restrictions will cause physical and psychological discomfort. Diseases often occur in appetite worsening, which again causes fat to accumulate. Digestive disorders also play an important role in the fat weight kit. Lack of enzymes involved in digestive and digestive substances (fats, carbohydrates) will increase the waist volume. You should consult your doctor on this issue.
The little muscles
The more muscle volume is, the more energy is spent. Their diet needs more substances, and with load and restoration of calories are much more burned with such muscles. Therefore, atonic (weak) low motor activity is less spent on energy and their surplus is directed directly into the subcutaneous fat.
Hormonal changes
The endocrine disorder, if the cause of being overweight, requires only medical intervention. It is done by an endocrinologist. You should not solve the problem yourself. Your doctor will prescribe tests for certain hormones, revealing imbalances and measures to solve the problem. Overweight in women may accumulate due to impaired thyroid function or hormonal drug use. Sometimes it can provoke even contraceptives. In men, a hormonal failure is possible by increasing female hormones and reducing their own testosterone. Thus, secondary sexual characteristics are possible, namely excessive fat on the stomach.
Is it possible to get rid of fat on the waist to one proper nutrition
Food plays a huge role in losing weight. One proper diet is quite possible to get rid of fat without adding physical activity. But on the contrary, no. If malnutrition caused the accumulation of fat, the performance of any exercise is unlikely to help remove excess fat live and sides. It is important to limit your calorie calorie content, harmful fats and fast carbohydrates (sugar) products. Physical activity will increase additional energy consumption and speed up the result. But the cargo is secondary.
Effectiveness of various exercises for burning fat on the abdomen and sides
Each load in its own way affects the fat burning rate, but only in the complex will be really effective. Below we offer the following exercises that can be done at home to lose weight in the abdomen and sides.
Jogging or walking
You can only lose weight with a balanced diet with low calorie deficiency, but they sat to add the best fat burning exercises, you can increase the deficit and speed up the weight loss process. Jogging is the most effective training to burn excess subcutaneous fat from those available. And it's not necessary to run, you can take long walks, walk with a quick step 10 km a day, or, as the Japanese say, you need to take 10 thousand steps a day. It is useful for the cardiovascular system and figure. You can easily get rid of your stomach and sides without harming your health.
The end of the exercises
The bar is a static exercise. Such stabilization exercises include slow fibers. Of course, energy is spent to hold the situation for a certain amount of time. During the band, lift the pelvis and hold it in this position for at least 15 seconds, each time try to increase the exercise time. But the highest quality, the fat is burned with a dynamic load on the long muscle fibers. We recommend making a band dynamics, such as alternating the cross and leg, as shown in the picture above.
Spun
Turning is effective because these exercises are dynamic, include fast fiber and abdominal muscle fibers, which leads to fat burning in the abdomen and sides. The turning is done in different versions: on the floor, on the bench, reverse and diagonal slicing. Each of them should be done by straining the abdominal muscles and other parts of the body, and this is very important. Complex diversity of press muscles will form elastic and toned press. The minimum number of repetitions is 15.
Breathing gymnastics
Breathing exercises came from yoga gymnastics, and this is called pranayama, which means "energy management". Respiratory gymnastics enriches the lungs with oxygen and promotes fat burning. Also, gymnastics perfectly trains the abdominal muscles, there is a mild internal organs massage. But practice will help lose weight in combination with diet, and physical exercises are much more effective. By engaging in 15 minutes a day, you can strengthen the weight loss process by increasing the amount of oxygen in the blood that is involved in the breakdown of fat 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 rope. Such training burns calories by increasing the pulse, working on endurance and evenly from the entire body subcutaneous fat leaves. The training should take at least 30 minutes a day. You can take interval complexes: 1 minute jump, 1 minute rest.
Gymnastics
The second name of the hoop is not only able to train the waist muscles, but also promotes fat burning and helps to adjust the stomach. Thanks to the load, when classes with hoops increase pulse and weight loss can be achieved at least from rope or jogging. But the hoop is not suitable for everyone. With problems with the spine and inflammation of the internal organs, the hoops are contraindicated. He can only exacerbate the problem, so he has to give up. For a healthy body, it is better to alternate with hoops and press exercises, so the result will be more effective.
Slope
The weight loss process depends on the diet and overall body load. Since there is no local fat burning, separate the lateral muscles (oblique abdominal muscles), especially with our burden, is not worth it. The fact that the fat accumulated in this area will move away from the general physical activity and when working on slopes, you can increase the waist volumes. The trained oblique muscles increase, visually making the waist wider. So pay more attention to the abdominal rectal muscle.
Exercises lying on the floor
Press muscle exercises will simultaneously bring the peak to the tone and the lower lower part and burn the subcutaneous fat. The load plays an important role, and the exercises should literally cause burning sensations in the muscles. Recent repetitions should be provided with difficulties and should be different from 15 to 30 repetitions. It is necessary to do a set of exercises without rest, stop only after the end of the first lap.
Training program for burning fat on the abdomen and sides
- Twist on a sloping bench 3 x 30;
- Spinning on the floor 3 x 30;
- Leg lifts 3 x 30;
- Leg lowering at 3 x 30 bars;
- Leg lowering on a sloping bench 3 x 20 - 30;
- Diagonally cut "bicycle" 3 x 40;
- Foldable 3 x 30;
- "Burn" lying down, short cut 3 x 40;
- Reverse rotation, leg lift 3 x 30;
- Side spun 3 x 30;
- Plank, 1 minute 3 approaches.
A set of exercises for home execution
Folding
- While lying on the floor, the hands started behind the head, the legs were straightened;
- Exhalation: At the press expense, we tear out the round back, while we lead the knees to the shed chest. Hands in front;
- Inhalation: We get smoothly in the starting position.
Burning
- While lying down, the palms block the head, the knees are bent. Foot stops on the floor;
- Exhale: With short and fast movements, we break the shoulder blades on the match box. The chin looks up without cling to the collar;
- Inhalation: We return to shoulder blades. Exercise is done quickly at the pace, feeling burning in the muscles.
Legs of legs are lying
- While lying on the floor, the palms that we place under the pelvis area to remove the load from the lower back. The legs are straight to simplify the technique, you can make a bent knee increase;
- Exhale: Raising a straight leg in a position perpendicular to the floor, the lower back should not fall off the floor;
- Inhalation: We evenly lower our legs to the floor, holding the tension in the abdominal muscles.
Short lifting of pelvis
- Exercise is like burning on the upper abdomen, is done to a burning sensation;
- Exhale: Short and quick movements, lifting the pelvis on the match box without breaking the lower back;
- Inhalation: Relaxation below, smoothly lower the pelvis without hitting the coccyx.
Diagonal rotation
- Dynamic exercise done without pause, burning sensation 30 - 40 in repetitions;
- Wistows under the head, breaks the shoulder blades from the floor, holding the position throughout the exercise. The roads are bent, hold the shed;
- Exhale: We turn into a diagonal, stretching out 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 pause, we change spinning to the opposite side.