Excessive weight and stomach ache is a problem not only women and women, but men often face this problem. Modern rhythm of life, where there is not enough time to sleep and breakfast, inactive lifestyle and constant stress leads to problems with numbers, leading to physical and psychological health problems.
Stomach is a classic problem area that can and should be fought to reach the bend around the waist, eliminating additional centimeters. To get rid of excess fat deposits as soon as possible and not harm the health, it is best to contact a professional coach. Excessive weight loss can cause health problems, for example, for organ abandonment.
Therefore, everything should be simple. Below you will get easy and safe training for weight loss and side, to appear at home. As well as expert advice to speed up the process of losing excess weight.
The cause of fat in the stomach and sides
Excess fat on the stomach and sides is not delayed. This is facilitated by several reasons: improper nutrition, genetic tendency, inactive lifestyle, hormones. Some of them can be easily eliminated by reviewing the diet by adding physical activity and walking. But there is a problem when abdominal correction requires medical intervention and not about plastic surgery.
A weak metabolism
Metabolism is most often disrupted due to malnutrition and beverage modes. Fasting, or one - twice daily, contributes to metabolic disorders, the body refuses to digest and provide carbohydrates and fats to provide energy. Also, the most important dish is breakfast, many mistakenly miss it, believing that fat will burn faster. Therefore, the stock of fat in the stomach, both in men and women. Everything is the opposite - the consumption of food and water that continues to spread metabolism.
Genetic
Excessive weight is the cause of not only genetic and hereditary tendencies, but also the constitution of the body. In very thin people (thin body, with a low percentage of fat in the body), metabolism is the fastest. Mesomorph (average body, with adipose tissue norms) is also endowed with good metabolism. But it is a person with a strong body, with a wider bone structure, a high percentage of fat, most often gaining excess weight. Any diet, lack of load or rest, is immediately shown in this body type adipose tissue.
Inactive lifestyle and improper posture
Lack of movement is the cause of fat that can be stored with any type of constitution, age and gender. If you don't move, then don't spend energy. If the nutrients obtained with food are not used as energy for life, they are deposited in fat.
You need to walk more, or walk during rest or before bed, it will spend more energy, so it will relieve excess weight. And fucking, it's important to monitor posture in a sitting position. The back and deflection at the bottom, in an inactive lifestyle, leads to the abdominal muscle atrophy. It falls forward, as if it is soaring, and this visually gives a visual effect of a large stomach.
Over -eating
The problems of many people are more often associated with psychological aspects, "jamming" problems, which causes uncontrolled eating. Or this is facilitated by the normal stupidity of calorie content, fat content and glucose composition in the product. If you eat too much, even if these are just fruits, the fat on the side is made up of excess calorie content. And this is inevitable, as large daily calorie content will not have time to go. Also, a large gap between foods contributes to excessive eating, because with hunger you can eat more than it is needed, and the saturation will not occur immediately.
Stress and disease
Stress also plays an important role in gaining overweight. He leads to excessive eating or hunger. Both and others negatively affect metabolism. Even the diet itself is stressful, as the body is used for certain nutritional stereotypes, and harsh restrictions will cause physical and psychological discomfort. In the disease, the deterioration of appetite often occurs, and this again causes fat accumulation. Digestive organs also play a major role in the set of fat mass. Lack of enzymes that participate in digestion and digestion of substances (fat, carbohydrates) will lead to increased waist volume. In this case, you should consult your doctor.
Small muscles
The more muscle, the more energy is spent. For their nutrition, more ingredients are needed, and with loads and recovery, more calories are burned with those muscles. Therefore, weak (weak) muscles, with low motor activity, less energy spent, and their advantages are directed directly into subcutaneous fat.
Hormone changes
Violation of the endocrine system, if the cause of overweight in this regard, requires only medical intervention. This is done by endocrinologists. You can't solve the problem yourself. The doctor will prescribe tests for certain hormones, revealing imbalances and steps to solve the problem. Excessive weight in women can accumulate due to the thyroid function affected, or take hormone medications. Sometimes even contraceptives can trigger this. In men, hormone failure is possible towards improving female hormones and reducing their own testosterone. Therefore, the manifestation of secondary sexual features is possible, which is excess fat in the stomach.
Is it possible to get rid of fat in the waist on one proper nutrition
Food plays a major role in weight loss. One proper nutrition is possible to eliminate fat, without adding physical activity. But the opposite - no. If improper nutrition causes fat accumulation, then any exercise is unlikely to help eliminate excess fat on life and side. It is important to limit the calorie content of diet, harmful fat and fast carbohydrates (sugar) in the product. Physical activity will increase the use of additional energy and speed up the results. But still, the load is secondary.
The effectiveness of different exercises to burn fat in the stomach and sides
Each load in its own way affects the rate of fat burning, but only in the complex, each will be truly effective. We offer the following exercises below that can be done at home to lose weight in the stomach and sides.
Run or walk
You can lose weight with just a diet balanced with a small calorie deficiency, but they sit down to add the best fat training, you can increase the deficit and speed up the weight loss process. Walking is the most effective exercise for burning excess subcutaneous fat than available. And no need to do it, you can take a long walk, walk a quick step 10 km a day, or as Japanese says, you need to take 10 thousand steps a day. This is useful for the cardiovascular system and for that figure. You can easily get rid of your stomach and sides without any harm to your health.
Planck training
The bar is a static training. Such stabilization exercises include slow fibers. Of course, energy is spent holding the situation for a certain time. When performing a bar, lift the pelvis and hold it in this position for at least 15 seconds, each time you try to improve the training time. But the highest quality, the fat is burned with a dynamic load, on long muscle fibers. We recommend that you perform a bar in a dynamic, for example, alternately raising a cross and feet, as shown in the picture above.
Turn
Rotation is effective because this exercise is dynamic, including rapid fiber of the rectum and abdominal outer muscles, which causes fat burning in the stomach and sides. Twisting is done in a variety of versions: on the floor, on the bench, inverted and twisted. Each of them must be done by repeling the abdominal muscles, and in other parts of the body and this is very important. The complex diversity of the newspaper muscles will form an elastic and strong newspaper. The minimum repetition number is 15.
Respiratory gymnastics
Respiratory exercises come to us from gymnastics of yogis, and they are called Pranayama, which means "energy management". Respiratory gymnastics enriches the lungs with oxygen, and it promotes fat burning. Also, gymnastics perfectly train abdominal muscles, is a simple sequence for internal organs. But the practice will help you lose weight in combination with nutrition and physical training is more effective. When involved in 15 minutes a day, you can strengthen the weight loss process, higher in the amount of oxygen in the blood, which is involved in the breakdown of the body's fat cells.
There are several different methods in respiratory techniques:
- Qigong;
- Strelnikova and others -gymnastics.
Shelf
A simple and effective way to combat fat jumps with ropes. Such exercises burn calories by increasing the pulse, durability work occurs, and subcutaneous fat of the leaves evenly from the whole body. Training should take at least 30 minutes a day. You can do a complex interval: 1 minute jump, 1 minute break.
Gymnastics loop
The second name of the loop - it can not only train the muscles - the waist area, but also contributes to fat burning and helps adjust the stomach. Thanks to the load, when the class with the loop, the pulse increases, and the weight loss can be achieved no worse than the rope or running. But the loop doesn't suit everyone. With problems with the spine and inflammation of the internal organs, the loop is contraindicated. He can only worsen the problem, so he needs to be left behind. It is best for a healthy body for alternative classes with loops and training for newspapers, so the results will be more effective.
Incline
The process of weight loss depends on the diet and overall burden on the body. Because there is no local fat burning, to train separately the muscles -The side of the side (oblique abdominal muscles), especially with our burden, is not worth it. All because the fat accumulated in this area will move from general physical activity, and work on the oblique, you can increase the number of waist. The trained oblique muscle increases, visually making the waist wider. Therefore, look at more of the abdominal rectal muscles.
Exercise lying on the floor
A variety of exercises for the muscles -the newspapers will simultaneously bring the upper and lower stomach into the tone, and burn the subcutaneous fat. An important role is played by the load, literally training causes the sensation of burning in the muscles. The latest repetition should be given with difficulty, and their number should change from 15 - 30 repetitions. It needs to do 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
- Rotating on the bench tends to be 3 x 30;
- Rotate on the floor 3 x 30;
- Lift legs in 3 x 30 visas;
- Landing foot at stop at 3 x 30 bars;
- Landing foot on the bench tends to be 3 x 20 - 30;
- Diagonal twisting "bike" 3 x 40;
- Fold 3 x 30;
- "Burn" lying, twisted 3 x 40 short;
- Turn around, lift your feet 3 x 30;
- 3 x 30 twisted side;
- Planck, 1 minute in 3 approaches.
Training complex for home execution
Fold
- Lying on the floor, the arm starts behind the head, the leg straight;
- Exhale: At the expense of the newspaper, we ripped our backs, at the same time leading our knees to the canopy's chest. Hands in front of you;
- Turn on: We smoothly fall to the starting position.
Burning lies
- Lying down, the palm of the hand is blocked by the head, the knee is bent. Feet at the stop on the floor;
- Exhale: With short and fast movements, we ripped the shoulder blade into the match box. The chin looks without clinging to the collarbone;
- Turn on: We return to the shoulder blade. This exercise is done quickly, with the sensation of burning in the muscles.
Lifting a lying leg
- Lying on the floor, the palm of the hand we place under the pelvic area to remove the load from the lower back. Straight legs, to simplify the technique, you can do a crooked knee awakening;
- Exhale: Increases straight feet, in a position perpendicular to the floor, the lower back cannot come out of the floor;
- Turn on: We smoothly lower our feet to the floor, holding the tension of the abdominal muscles.
A short lifter of pelvis
- This exercise is like burning lying on the upper stomach, done on burning sensations;
- Breathe: done by short and fast movements, lifting the pelvis to the match box, without tearing the lower back;
- Turn on: Relax below, lower the pelvis smoothly, without hitting the coccyx.
Rotate diagonal
- Dynamic training, done without pause, to a burning sensation of 30 - 40 repetition;
- Palm under the head, tearing the shoulder blade from the floor, holding position throughout the training. Knees bent, hold their canopy;
- Exhale: We turned into a diagonal, stretching the elbow one hand to the opposite knee, without touching it. In this case, another foot straighten to the knee, without touching the floor, the canopy permanent;
- Turning on: Turning the center without pause, we turned around.