The excess weight and bulging abdomen are a problem not only a woman and a girl, but men often face this problem. Modern rhythm of life, in which there is not enough time for full sleep, breakfast, sitting lifestyle and constant stress leads to digging problems, leading to problems with physical and mental health.
The stomach is a classic problem that can and should be struggled to achieve bending in the waist, solve an additional centimeters. To get rid of redundant fat deposits as quickly as possible, not harm health, it is better to contact a professional coach. Too much quick weight loss can lead to health problems, for example, on the failure of the organ.
Therefore, everything should be moderately. Below you will find simple and safe exercises for weight loss and side, for performing at home. Like the advice of experts to accelerate the process of supporting excess weight.
Causes of fat on the stomach and sides
Excess fat on your stomach and sides just don't delay. This facilitates numerous reasons: improper nutrition, genetic predisposition, inactive lifestyle, hormones. Some of them can easily remove the diet audit by adding physical activity and walking. But there are problems when abdomen correction requires medical intervention and it is not about plastic surgery.
Bad metabolism
Metabolism is most often disturbed due to the way of malnutrition and drinking. Post, or one - two meals a day, contributes to metabolic disorders, a body that reluctantly digest and gives carbohydrates and fats to provide energy. And too, the most important meal is breakfast, many misses it wrong, believing that fat will burn faster faster. Therefore, stock fats are in the abdomen, both in men and women. All turns out the reverse - constant food intake and water disperses metabolism.
Genetics
Excess weight is the cause of not just genetic predispositions and heritage, but also constituting the body. In a very thin person (thin body, with a low percentage of fat in the body), the metabolism is the fastest. Mesomorph (average physics, with a fatty tissue norm) also endowed with good metabolism. But it is a person who has strong physicality, with a won-bone structure, a high percentage of fat, most often receives surplus weight. Each diet, lack of loading or idle, is immediately reflected in the greasy tissue of this type of physics.
Sedentary lifestyle and incorrect posture
The lack of movement is the reason for which fat can be deposited with any type of constitution, age and sex. If you don't move, then don't waste energy. If nutrients are not used by food, they do not use as energy for life, they are deposited in the form of fat.
You have to walk more or walk during a break or before bed, it will spend more energy, therefore, will alleviate excess weight. And fucking, it's important to keep track of holding in a sitting position. Curved back and deviation in the lower back, with a seated lifestyle, will lead to athletes of abdomen. It falls forward, as if inflated, and that visually gives the visual effect of a large abdomen.
Overeating
The problem of many people is more often associated with any psychological aspect of "smoothing" problems, which causes uncontrolled diet. Or facilitates the usual ignorance of calorie content, fat content and glucose composition in products. If you eat surpluses, even if it's just fruit, fat on the sides is formed from excess calories. And that is inevitable, because the large daily content calorie will not have time to go. Also, large differences between meals contribute to overeating, because with hunger you can eat more than necessary, and saturation will not appear immediately.
Stress and disease
Stress also plays an important role in getting excessive weight. Leads to overeating or starvation. And that other negatively affects metabolism. Even the dietary itself is already emphasized, because the body is used on a certain stereotype of diet, and sharp restrictions will deliver physical and psychological discomfort. In diseases, the deterioration of appetite often appears, and this is again causing fat accumulation. Degestery disorders also play a big role in a set of fatty masses. The lack of enzymes that participate in digestion and digestions (fats, carbs) will lead to an increase in the strength of the waist. In this point, you must contact the doctor.
Small muscles
The more muscle volume there are, the more energy is spent. For their diet, more substances are needed, and with load and renewal, calories burned a lot from such muscles. Therefore, in atonic (weak) muscles, with small motor activities, less energy-spent, and its excess is directed straight into subcutaneous fat.
Hormone changes
Violation of the endocrine system, if in this, the cause of excess weight is, only medical intervention is needed. This does the endocrinologist. You shouldn't solve the problem yourself. The doctor will prescribe tests for certain hormones, reveal imbalance and measures to solve problems. Excess weight in women can accumulate due to the damaged thyroid function or taking hormonal drugs. Sometimes even contraceptives can cause this. In men, in the direction of the increase in women's hormones, it is possible in the direction of increasing female hormones and reduces its own testosterone. Therefore, the possible manifestations of secondary sexual characteristics, namely the excess fat on the stomach.
Is it possible to resolve the fat on the waist on one correct diet
Food plays a big role in weight loss. One regular diet is quite possible free of fat, without adding physical activity. But on the contrary - no. If an irregular diet caused fat accumulation, then the performance of any exercise is unlikely to help you remove excess fat on live and sides. It is important to limit the content of calories on diet, harmful fats and fast carbohydrates (sugar) in the products. Physical activity will add additional energy consumption and speed up the result. But still, the secondary is charged.
Efficiency of different exercises to burn fat on your stomach and sides
Each load is affecting the fat ignition rate, but only in the complex, each of them will be really effective. We offer the following exercises below that can be performed at home to lose weight in your abdomen and sides.
Running or walking
You can lose weight with a balanced diet with a small disadvantage of calories, but sat down to add the best fat exercises, you can increase the deficit and speed up weight loss process. Running is the most efficient training for combustion of redundant subcutaneous fat from available. And you don't need to run, you can take long walks, walk with a fast-step 10 km a day, or as a Japanese, you have to take 10 thousand steps a day. This is useful for the cardiovascular system and for the figure. You can easily solve your abdomen and side without any damage to health.
Practice Planck
Bar is a static exercise. Such stabilization exercises include side fibers. Of course, energy is spent that the situation is held for a certain time. When performing a bar, 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, fats are burned by a dynamic load, on long muscle fibers. We recommend that you perform at least in dynamics for example, for example, reconnect the cross and leg, as shown in the image above.
Twist
The twisting is effective in that these exercises are dynamic, include fast rectus fibers and external mowing abdomen, which leads to burning fat in the abdomen and sides. Turning is performed in various versions: on the floor, on the bench, vice versa and diagonal twisting. Each of them must be performed by straining abdominal muscles, and on other parts of the body and that is very important. The variety of complexes to the print muscle will form an elastic and toned print. The minimum number of repetition is 15.
Respiratory gymnastics
Respiratory exercises came to us from Gymnastics of Yogis, and is called Pranayama, which means "energy management". Respiratory gymnastics enriches the pneumonia with oxygen and promotes burning fat. Also, gymnastics trains abdominal muscles perfectly, a light massage for internal organs. But the practice will help in a weight loss in combination with nutrition and physical exercises are much more efficient. When you deal with 15 minutes a day, you can strengthen the weight loss process, during increasing the amount of oxygen in the blood, which is involved in the fault of thick cells in the body.
There are several methods that differ in breathing technique:
- qigong;
- Strellinki and other gymnastics.
Rack
A simple and efficient way to fight fat jumps with the rope. Such training burns calories by increasing the pulse, the endurance work occurs, and the subcutaneous fat leaves evenly from all over the body. Training should take place at least 30 minutes a day. You can perform interval complexes: 1 minute rebounds, 1 minute rest.
Gymnastic rim
Another name of the hoop - is able to not just train the waist muscles, but contributes to fantacing and helping adjust the abdomen. Thanks to the burden, when classes with the hoop, the pulse increases, and weight loss can be achieved even worse than from rope or run. But the rim doesn't all suit everyone. With problems with the vertebra and inflammation of the internal organs, the rim is contraindicated. He can only worsen the problem, so he needs to be abandoned. It is better that a healthy body alternately changes with hoops and printing exercises so the result will be more efficient.
Slope
The weight loss process depends on the diet and the overall load on the body. Since there is no local fat burning, in order to train the sides of the side muscles (sloping abdominal muscles), especially we burden, not valid. All because the fat will accumulate in this area move away from general physical activity and work on hair, you can increase the amount of waist. Trained hair muscles increase, visually making a wider waist. So contact more attention to the rectus muscle abdomen.
Exercises lie on the floor
Various exercises for print muscles will simultaneously bring the upper and lower abdomen in the tone and burn subcutaneous fat. An important role is played in load, exercises should literally cause the ignition of the muscle sensation. The latest repetitions should be given with difficulties, and their number should vary from 15 - 30 reps. It is necessary to perform a set of exercises without vacation, pause after the end of the first round.
Training program for burning fat on your stomach and sides
- Twisting on a sloping bench 3 x 30;
- Twisting on the floor 3 x 30;
- Leg elevators in Visa 3 x 30;
- Foot landing on stopping on rods of 3 x 30;
- Foot landing on a sloping bench 3 x 20 - 30;
- Diagonal twisting "bicycle" 3 x 40;
- Assembly 3 x 30;
- "Burning" lying, short twisting 3 x 40;
- Reverse twisting, leg lift lying 3 x 30;
- Side twisting 3 x 30;
- Planck, 1 minute in 3 approaches.
Complex exercises to execute home
Fold
- Lying on the floor, the hands started behind their heads, their legs were corrected;
- Exhale: To the detriment of printing, we single out a return, at the same time we take the knees to the chest of the canopy. Hands in front of you;
- Inhale: We are smoothly in the beginning position.
The ignition of lying
- Lies, the palms are blocked with his head, the knees were bent. Feet on the floor on the floor;
- Exhale: With a short and fast movement, we tear knives on the shoulder to the game. The beard looks without clinging for the collar;
- Inhale: We go back to shoulder spatula. Exercise is performed in a quick pace, to the feelings of ignition in the muscles.
Lifles leg lies
- Lying on the floor, the palms we put under the pelvic area to remove the load from the lower back. The legs are straight, to simplify the technique, you can perform the climb of bent knees;
- Expend: Lift straight legs, in a position vertically on the floor, the lower back must not get off the floor;
- Inhale: We lower the legs on the floor, holding the tension of the abdominal muscles.
Brief lifting of the pelvis
- Exercise is like the ignition of lying down on the upper abdomen, performed in a burnt sensation;
- Exhale: performs short and quick movements, raising cardboard in the match, without tearing down the lower back;
- Inhale: relaxation below, lower the pelvis smoothly without hitting Koccyx.
Diagonally twisting
- Dynamic exercise, performed without break, on the combustion of the sensation of 30 - 40 repetitions;
- The palms under their heads are tearing down knives from the shoulder from the floor, holding the position during the exercise. The knees are bent, holding a canopy;
- Exhale: We're turning into a diagonal, stretch out the elbow of one hand to the opposite knee, without touching. In this case, another leg is corrected in the knee, without touching the floor, the canopy remains;
- Inhale: Converting the center without a break, we change twisting to the opposite side.