Excess weight and bullying stomach are problems not only women and girls, but men often have this problem. Modern rhythm of life, where there is not enough time for full sleep and breakfast, sedentary lifestyle and constant stress leads to problems with the image, leading to problems for physical and psychological health.
The stomach is a classic problem and should fight to get bends in the waist and get rid of extra centimeters. To get rid of excess fat deposits as soon as possible and not harm to health, it is better to contact professional coaches. Too fast weight loss can lead to health problems, for example, to release organs.
Therefore, everything should be in moderation. Below you will find simple and secure exercises to lose weight and sides to appear at home. As well as the advice of experts to accelerate the get rid of excess weight.
Causes of fat on the stomach and sides
Excess fats on the stomach and gates are just not delayed. This is facilitated for a variety of reasons: inappropriate nutrition, genetic tendency, inactive lifestyle, hormones. Some of them are easy to eliminate by reviewing the diet by adding exercise and walking. But there are problems when the abdominal correction requires medical intervention and is not about plastic surgery.
Poor metabolism
Metabolism is usually disturbed due to malnutrition and beverage settings. Fixed, or one - two meals a day, promote metabolic disorders, the body digests inertia and gives carbohydrates and fat to provide energy. And also the most important meal is breakfast, many miss it wrongly and believe that fat will burn faster. Therefore, the fat in the abdomen, both in men and women. Everything turns out on the other way - constant consumption of food and water distributes metabolism.
Genetics
Excess weight is the cause not only genetic tendency and hereditary, but also the constitution of the body. In a very thin individual (thin bodybuilding, with a low proportion of fat in the body), the metabolism is the fastest. Mesomorph (average bodybuilding, with the norm fat tissue) is also equipped with good metabolism. But it is a person who has a strong bodybuilding, with a wider bone structure, a high proportion of fat, usually gets excess weight. All diet, lack of stress or rest, is immediately reflected in fat tissue of this type of bodybuilding.
Disgusting lifestyle and the wrong body position
Lack of movement is the reason why fat can be laid with any constitution, age and gender. If you are not moving, do not waste energy. If nutrients obtained with food are not used as energy in life, they are placed in the form of fat.
You need to walk more or pause or before bed, it will spend more energy, so will relieve excess weight. And hell, it is important to monitor posture in a sitting position. Turn back and bend into the back of the back, with a sedentary lifestyle, will lead to the abdomen of muscle shrinkage. It falls forward, like inflated, and it gives the visual visual effects of large abdomen.
Associate
Many problems are more often associated with all psychological factors, "jamming" to the problem, which causes uncontrolled ate. Or this is facilitated with the usual ignorance of calorie content, fat content and composition of glucose in products. If you eat excess, even if these are only fruits, fat on the sides of excess calorie content is formed. And this is inevitable, as the large daily calorie content of food will not have time to go. Also, large gaps contribute between meals to ofeats, since with hunger you can eat more than necessary and saturation will not take place immediately.
Stress and illness
Stress also plays an important role in getting too heavy. He leads to overworks or hunger. Both and other things have a negative impact on metabolism. Even the diet itself is already stress, because the body is used in a certain stereotype of nutrition and difficult restrictions will result in physical and psychological discomfort. In diseases, deteriorating appetite often occurs and it causes fat accumulation again. Gastrointestinal disorders also play a major role in the set of fat mass. Lack of enzymes involved in digestion and digestive substances (fat, carbohydrate) will lead to an increase in the volume of waist. In this matter, you need to consult a doctor.
Little muscles
The more muscle has, the more energy is protected. For their nutrition, more materials are needed and with stress and restoration, calories are much more burned with such muscles. Therefore, atononic (weak) muscles, with low motion activity, less protected energy and excess it is directed directly to fat under skin.
Hormonal changes
Failure of the endocrine system, if the cause of excess weight is in this, requires only medical intervention. This is done by the endocrine scientist. You should not solve the problem yourself. Your doctor will prescribe tests for certain hormones, reveal the imbalances and measures to solve the problem. Women's excess weight can accumulate due to impaired thyroid gland or taking hormonal drugs. Sometimes even contraception can cause this. In men, hormonal failure is possible in the direction of increasing female hormone and reducing their own testosterone. Therefore, manifestations of derivative symptoms are possible, namely excess fat on the stomach.
Is possible to get rid of fat on the waist on one correct nutrition
Food plays a huge role in weight loss. One right nutrition is very possible to get rid of fat without adding movement. But on the contrary - no. If inappropriate nutrition raised fat accumulation, then it is unlikely that the performance of some exercises will help to remove excess fat on living and sides. It is important to limit the calorie content of the diet, harmful fat and rapid carbohydrates (sugar) in products. Exercise will add further energy consumption and accelerate the result. But still the load is derived.
Performance of different exercises to burn fat on the stomach and sides
Each load in its own way affects the incidence of fat burning, but only in the braid, each will be very effective. We offer the following exercises below that can be done at home to lose weight in the abdomen and sides.
Run or walk
You can lose weight with only a balanced diet with a small calorie deficiency, but they sat down to add the best fat exercises, you can increase the deficit and accelerate weight loss. Running is the most effective training to burn excess fat under skin from available. And it is not necessary to run, you can take long walks, walk with a quickly 10 km step a day, or as the Japanese say, you need to take 10 thousand steps a day. This is useful for the cardiovascular system and for the image. You can easily get rid of the abdomen and side without damaging your health.
Practicing Planck
The bar is a stationary exercise. Such stability exercises include slow fibers. Of course, energy is spent on keeping the situation for a certain amount of time. When you perform the bar, raise the pelvis and hold it in this position for at least 15 seconds, each time trying to increase the time of exercise. But quality, fat is burned with a powerful stress, on long muscles. We recommend that you perform the bar in the dynamics, for example, lift alternate cross and leg, as shown in the picture above.
Revolution
Rotation is effective in that these exercises are powerful, involving quick fiber in the rectum and outer abdominal diabetes, leading to burning fat in the abdomen and sides. Rotation is performed in various versions: on the floor, on the bench, the opposite and diagonal rotation. Each of them must take place by expanding abdominal muscles and other body parts and it is very important. The diversity of the braid in the Press's muscles will form elastic and toned pressure. The minimum number of repetitions is 15.
Respiratory gymnastics
Breathing exercises came to us from the gymnastics of yoga and it is called Pranayama, which means "energy management". Respiratory addiction enrich the lungs with oxygen and it promotes fat burning. Also, gymnastics is fully trained the abdominal muscles, easy massage for internal organs. But exercise will help to lose weight along with nutrition and exercise is much more effective. When you pursue 15 minutes a day, you can strengthen the process of weight loss, over the increase in blood oxygen, which participates in the breakdown of fat cells in your body.
There are several methods that differ in the breathing method:
- Qigong;
- Strelnikova and more gymnastics.
Rack
A simple and effective way to fight fat is to jump with rope. Such training burn calories by increasing the pulse, working with endurance and fat under the skin separates equally from the whole body. Training should take place at least 30 minutes a day. You can carry out spaces: 1 minute of jumps, 1 minute of rest.
Gymnastics
The second name of the ring - it is not only possible to train the waist area muscle, but also contributes to fat burning and helps to adjust the abdomen. Thanks to the load, when classes with a circle, the pulse increases and weight loss cannot be worse than from the rope or running. But the ring is not suitable for everyone. With problems with spine and inflammation of the internal organs is contraindicated by the track. He can only increase the problem, so he has to let go of him. It is better for a healthy body to change categories with circles and exercises for the press, so the result will be more effective.
Lean
The process of losing weight depends on the diet and the overall load on the body. Since there is no local fat burning, to train especially the side muscles (diagonal abdominal muscles), especially by the burden, is not worth it. All because the fat that accumulates in this area will disappear from general exercise and work to the diagonal, you can increase the waist. The trained diabolics increase and make the waist visually wider. Therefore, pay more attention to the anus of the abdomen.
Exercises lying on the floor
A variety of exercises for the muscles in the press will simultaneously move the top and the lower abdomen into a tone and burn fat under the skin. An important role is played by the stress, exercises should literally cause burning feelings in the muscles. The latest repetitions should be given with difficulties and their number should vary from 15 - 30 repetitions. It is necessary to perform a set of exercises without rest, only after the end of the first lap.
Training program for burning fat on the stomach and sides
- Turn on the inclined grade 3 x 30;
- Turn on the floor 3 x 30;
- Lifts of legs in visa 3 x 30;
- To land the feet of the stop on the poles 3 x 30;
- To land your feet on a tended grade 3 x 20 - 30;
- Blot "bicycle" 3 x 40;
- Fold 3 x 30;
- "Burning" lying, short spin 3 x 40;
- Reverse rotation, lifting the feet of 3 x 30;
- Side rotation 3 x 30;
- Planck, 1 minute in 3 methods.
Complex exercises for implementation at home
Fold
- Lies on the floor, the arms went behind the head, the legs are right;
- Breathe out: At the expense of the press, we tear off the ring, at the same time we lead our knees to the chest on the canopy. Hands in front of you;
- Breathe to: We fall well in the starting position.
A burning lie
- Lying, the palms are closed by the head, the knees are bent. Feet in the stop on the floor;
- Breathe out: With a short and quick movement, we tear off the shoulder blades on Matchbox. The chin looks up without getting stuck with the bone bone;
- Breathe to: We return to the shoulder blades. The exercise is performed at rapid speed, to the feelings of burning in the muscles.
The liver feet lying
- Lying on the floor, palms we put under the pelvic area to remove the load from the lower back. The feet are straight, to simplify the technology, you can perform an increase in the bended knees;
- Breathe out: Lift straight feet, in position perpendicular to the floor, the back of the back should not come off the floor;
- Breathe: We lower our feet well on the floor and keep the tension of the abdominal muscles.
The short lifting of the pelvis
- The exercise is like burning lying on the upper abdomen, implemented on a burning feeling;
- Breathe out: execution with short and quick movements, lifting the pelvis to a matchbox, without tearing the back of the thigh;
- Inhale: Relaxation below, lower the pelvis well without hitting coccccu.
Exchange
- Powerful exercise, performed without breaks, for burning feelings of 30 - 40 repetitions;
- The palms under the head, tear off the shoulder blades off the floor and hold the position throughout the exercise. The knees are bent, holding their canopy;
- Breathe from: We change in diagonal, stretch the elbow on one hand to the opposite knee, without touching it. In this case, another leg stranded into the knee, without touching the floor, the canopy is continued;
- Breathe to: Bend through the middle without a break, we change the rotation on the opposite side.