Excess weight and a protruding belly are a problem not only of women and girls, but men often face this problem. The modern rhythm of life, in which there is not enough time for sleep and a breakfast, a sedentary lifestyle and constant stress leads to problems with the figure, which leads to problems for physical and psychological health.
The stomach is a classic problematic area that can and should be fought to obtain curves in life, getting rid of extra centimeters. To get rid of excess fat deposits as quickly as possible and not damage health, it is better to contact a professional coach. A too quick weight loss can lead to health problems, for example, to the omission of the organs.
Therefore, everything should be in moderation. Below you will find simple and safe exercises to lose weight and sides, to perform at home. As well as the advice of specialists to accelerate the process to get rid of excess weight.
The causes of fat on the stomach and sides
Excess fat on the stomach and sides is not only delayed. This is facilitated by a series of reasons: improper nutrition, genetic predisposition, inactive lifestyle, hormones. Some of them can be easily eliminated by reviewing the diet by adding physical activity and walking. But there are problems when the correction of the abdomen requires medical intervention and does not concern plastic surgery.
Metabolism cable
The metabolism is often disturbed due to malnutrition and consumption mode. Fasting, or one - two meals a day, contributes to metabolic disorders, the body digests with reluctance and gives carbohydrates and fats to provide energy. And even the most important meal is breakfast, many are missing erroneously, believing that fat will burn faster. Hence fatty stocks in the abdomen, both in men and women. Everything turns out on the other side: the constant intake of food and water disperses the metabolism.
Genetics
Excess weight is the cause not only of genetic predisposition and inheritance, but also of the constitution of the body. In a very thin person (thin physical, with a low percentage of fat in the body), the metabolism is the fastest. Mesomorphic (average physical, with the norm of adipose tissue) is also equipped with a good metabolism. But he is a person who has a strong physique, with a wider bone structure, a high percentage of fat, the most often gains excess weight. Any diet, lack of load or rest, is immediately reflected in the adipose tissue of this type of physique.
Sedentary lifestyle and incorrect posture
The lack of movement is the reason why fat can be deposited with any type of constitution, age and sex. If you don't move, don't spend energy. If the nutrients obtained with foods are not used as energy for life, they are deposited in the form of fat.
You have to walk more or walk during a break or before bedtime, it will spend more energy, therefore, will lighten the excess weight. And fuck, it is important to monitor the posture in the sitting position. The twisted back and the deflection in the lower back, with a sedentary lifestyle, will lead to the atrophy of the muscles of the abdomen. He falls forward, as if he were inflated, and this visually gives the visual effect of a great abdomen.
Eating
The problem of many people is more often associated with any psychological aspect, "jam" of the problem, which causes uncontrolled diet. Or this is facilitated by the usual ignorance of the caloric content, the content of fat and the composition of glucose in the products. If you eat excess, even if these are only fruits, fat on the sides is made up of an excess of calorie content. And this is inevitable, since the great daily calorie content of food will not have time to leave. In addition, the large spaces between meals contribute to eating too much, since with hunger you can eat more than necessary and saturation will not occur immediately.
Stress and illness
Stress also plays an important role in obtaining overweight. Leads to eating too much or hungry. Both what another they negatively affect the metabolism. Even a diet itself is already stress, because the body is used to a certain stereotype of nutrition and hard restrictions will provide physical and psychological discomfort. In diseases, a deterioration of appetite often occurs and this again causes the accumulation of fat. The disorders of the digestive organs also play an important role in the set of fat mass. The lack of enzymes participating in digestion and digerve substances (fat, carbohydrates) will lead to an increase in the volume of life. In this case, you have to consult a doctor.
Small muscles
The more muscle volumes they have, the more energy it is spent. For their diet, more substances are needed and with load and restoration, the calories are much more burned with these muscles. Therefore, the atonic (weak) muscles, with low motor activity, are less spent energy and its excess is directly directed to subcutaneous fat.
Hormonal changes
The violation of the endocrine system, if the cause of excess weight is in this, requires only a medical intervention. This is done by the endocrinologist. You shouldn't solve the problem alone. The doctor will prescribe the tests for some hormones, will reveal an imbalance and measures to solve the problem. Excess weight in women can accumulate due to the compromise of the thyroid function or the intake of hormonal drugs. Sometimes even contraceptives can cause this. In men, hormonal insufficiency is possible in the direction of increasing female hormones and reducing their testosterone. Therefore, manifestations of secondary sexual characteristics are possible, i. e. excess fat on the stomach.
It is possible to get rid of fat in life on proper nutrition
Food plays a huge role in weight loss. Proper nutrition is completely possible to get rid of fat, without adding physical activity. But on the contrary - no. If an improper diet has caused the accumulation of fat, it is unlikely that the performance of any exercise are contributed to removing excess fat on live and sides. It is important to limit the caloric content of the diet, the harmful fats and the fast carbohydrates (sugar) in the products. Physical activity will add further energy consumption and accelerate the result. However, the loads are secondary.
The effectiveness of different exercises to burn fat on the stomach and sides
Each load in its own way affects the combustion rate of fats, but only overall, each of them will be truly effective. We offer the following exercises below that can be performed 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 deficiency of calories, but they sat down to add the best fat combustion exercises, you can increase the deficit and accelerate the weight loss process. Running is the most effective training for burning the excess subcutaneous fat from those available. And it is not necessary to run, you can run long walks, walk with a quick step of 10 km per day, or as the Japanese say, it is necessary to take 10 thousand steps in one day. This is useful for the cardiovascular system and for the figure. You can easily eliminate the abdomen and sides without any damage to health.
Planck exercise
The bar is a static exercise. These stabilization exercises include slow fiber. Of course, the energy is spent to maintain the situation for a certain time. When performing the bar, raise the pelvis and keep it in this position for at least 15 seconds, every time try to increase the time of the exercise. But the most quality fats are burned with dynamic load, on long muscle fibers. We advise you to perform the bar in dynamics, for example, alternately lift the cross and the leg, as shown in the image above.
Twist
The twist is effective as these exercises are dynamic, they include rapid fibers of the rectum and the oblique external muscles of the abdomen, which leads to burning fat in the abdomen and sides. The twist is performed in various versions: on the floor, on the bench, on the back and on the diagonal torch. Each of them must be performed by trying the abdominal muscles and other parts of the body and this is very important. The diversity of the complex to the press muscles will form an elastic and toned print. The minimum number of repetitions is 15.
Respiratory gymnastics
The respiratory exercises came to us from the gymnastics of the yogi, and it is called Pranayama, which means "energy management". Respiratory gymnastics enriches the lungs with oxygen and promotes the combustion of fats. In addition, gymnastics perfectly trains the abdominal muscles, it is an easy massage for internal organs. But practice will help losing weight in combination with nutrition and physical exercises is much more effective. If engaged in 15 minutes a day, it is possible to strengthen the weight loss process, plus an increase in the amount of oxygen in the blood, which is involved in the breaking of the fat cells in the body.
There are several methods that differ in the technique of breathing:
- Qigong;
- Stalnikova and other gymnastics.
Rack
A simple and effective way to combat fat is jumping with a rope. This training burns calories by increasing the impulse, the work on the resistance and the subcutaneous fat leaves uniformly from the whole body occurs. Training should take place at least 30 minutes a day. It is possible to perform complexes at intervals: 1 minute of jumps, 1 minute of rest.
Gymnastic circle
The second name of the circle: it is able not only to train the muscles of the area of life, but also contributes to the combustion of fats and helps to regulate the abdomen. Thanks to the load, when the lessons with a frame, the impulse increases and the weight loss cannot be obtained worse than from the rope or from the race. But the circle does not adapt to everyone. With problems with the spine and inflammation of the internal organs, the circle is contraindicated. It can only aggravate the problem, so it must be abandoned. It is better for a healthy body to alternate classes with a circle and printing exercises, so the result will be more effective.
Inclinations
The weight loss process depends on the diet and the overall load on the body. Since there is no combustion of local fat, to train separately the lateral muscles (oblique abdominal muscles), especially with us coach, is not worth it. All because the fat accumulated in this area will move away from general physical activity and working on the oblique ones, it is possible to increase the volumes of life. The trained oblique muscles increase, visually making life wider. Therefore, pay greater attention to the right muscle of the abdomen.
Exercises lying on the floor
A variety of exercises for the printing muscles will simultaneously bring the upper and lower abdomen in tone and burns subcutaneous fat. An important role is played by the load, the exercises should literally cause combustion sensations in the muscles. The latest repetitions should be provided with difficulty and their number should vary from 15 to 30 repetitions. It is necessary to perform a series of restless exercises, paused only after the end of the first circle.
Training program to burn fat on the stomach and sides
- Twist on an inclined bench 3 x 30;
- Try 3 x 30 floor;
- Legs lifts in Visa 3 x 30;
- Land the legs in the stop on the 3 x 30 bars;
- Land the legs on a bench included 3 x 20-30;
- Diagonal Twisting "Bicycle" 3 x 40;
- Folding 3 x 30;
- "Burning" lying down, short twist 3 x 40;
- Reverse twist, lifting the legs that lay 3 x 30;
- Side twist 3 x 30;
- Planck, 1 minute in 3 approaches.
Complex of exercises for home execution
A fold
- Lie on the floor, the arms started behind the head, the legs are straightened;
- Exhale: at the expense of the press, we tear our round back, at the same time we conduct our knees on the chest of the canopy. Hands in front of you;
- Inale: We fall without hitches in the starting position.
Burning lying down
- Moving, the palms are stuck from the head, the knees are folded. Feet at the stop on the floor;
- Exhale: with a short and rapid movement, we tear the shoulder blades on the match box. The chin looks at the gaze without clinging to the clavicle;
- Inale: let's go back to the shoulder blades. The exercise is performed at a quick pace, the feeling of burning in the muscles.
The saves of the legs are lying
- Lie on the floor, the palms that we put under the pelvic area to remove the load from the lower back. The legs are straight, to simplify the technique, it is possible to perform the rise of the bent knees;
- Exhale: he raises his legs straight, in a position perpendicular to the floor, the lower back should not leave the floor;
- Inale: we lower our legs cheerfully, retaining the tension of the abdominal muscles.
Short lifting the pelvis
- The exercise is like burning lying on the upper abdomen, performed in a burning sensation;
- Exhale: performed by short and fast movements, lifting the pelvis on a box, without tearing the lower back;
- Inale: relaxation below, lowers the pelvis without hitches, without hitting the coccyx.
Diagonal twisting
- Dynamic exercise, performed without pauses, with a combustion sensation of 30-40 repetitions;
- The palms under the head, snatch the shoulder blades from the floor, keeping the position during the exercise. The knees are folded, keep the canopy;
- Exhale: we turn into a diagonal, we stretch the elbow of a 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;
- Inale: turning through the center without a break, we change the twist on the opposite side.