Excess weight and bumps bumps are not only a problem for women and girls, but men often face this problem. The modern rhythm of life, which is not enough time for full sleep and breakfast, seductive lifestyle and constant stress cause figure -related problems that can lead to physical and psychological health.
The stomach is a classic problem that can and should strive to reach lumbar curves, escaping excess centimeters. To prevent excess fat deposits as quickly as possible and not harm health, it is best to contact a professional coach. Very rapid weight loss can lead to health problems, such as missed organs.
Therefore, everything should be moderate. Below you will find simple and safe exercises to lose weight and sides for home performance. Specialist tips also speed up the process of excess weight removal.
The causes of fat on the abdomen and sides
Excess fat on the abdomen and sides is simply not delayed. It contributes to many reasons: improper nutrition, genetic predisposition, inactive lifestyle, hormones. Some of them can easily be eliminated by a diet revision, physical activity and walking. But there are problems when abdominal adjustments require medical intervention and do not apply to plastic surgery.
Bad metabolism
Metabolism is most often impaired due to improper nutrition and drinking regimen. Fasting, or one -two meals a day, promotes metabolic disorders, reluctantly digs and gives carbohydrates and fats to provide energy. Also, the most important meal is breakfast, many misses mistakes, believing that fats burn faster. Therefore, in the abdominal cavity fats are supplied in both men and women. Everything is different - constant food and water intake of metabolism.
Genetics
Excess weight is not only the cause of genetic predisposition and inheritance, but also the constitution of the body. In a very thin person (thin physical, low percentage of fat in the body), metabolism is the fastest. Mesomorph (medium physics, with fatty tissue norm) is also good metabolism. But it is a person who has a stronger physics, a wider bone structure, a high percentage of fat, most often gaining excess weight. Lack of any diet, load or relaxation, is immediately reflected in the fatty tissue of this type of physics.
Sedentary lifestyle and wrong posture
Lack of movement is the reason why fat can introduce any kind of constitution, age and gender. If you do not move, then you will not spend energy. If nutrients extracted from food are not used for the life of energy, they are deposited as fat.
You have to walk more, or walking during a break or before bedtime, it will spend more energy, so it will relieve excess weight. And fucking, it is important to monitor the position of the position. Development of the back and lower part of a seductive lifestyle will cause abdominal muscle atrophy. It moves forward, as if inflated, and it visually gives a large abdominal effect.
Excess
Many people's problems are more often associated with any psychological aspect, the problem "in total", which causes uncontrolled eating. Or it promotes caloric content, fat content and glucose products. If you eat excess, even if it is only fruit, fat on the sides produces excess calorie content. And this is inevitable because the large daily calorie content of food will not have time to leave. Also, meals between large gaps promote excess dirt, as hunger can eat more than necessary, and saturation will not happen immediately.
Stress and disease
Stress also plays an important role in gaining excess weight. It causes excess dirt or hunger. This and other have a negative effect on metabolism. Even the diet itself is already stressful because the body is used in a certain stereotype of nutrition, and strict restrictions will give physical and psychological discomfort. In diseases, appetite worsens often, and this still causes fat accumulation. Digestive disorders also play a major role in the abundance of fat mass. Lack of enzymes that participate in digestion and digestion (fats, carbohydrates) will lead to an increase in lumbar volume. In this matter, you should consult your doctor.
Small muscles
The more muscle volume it has, the more energy is spent. For their nutrition, more substances are needed, and by loading and restoring, calories are much burning on such muscles. Thus, atonic (weak) muscles, with low motor action, are less spent energy, and its excess direction is directed directly in subcutaneous fat.
Hormonal changes
Disruption of the endocrine system, if the cause of excess weight is, requires only medical intervention. This is done by an endocrinologist. You should not solve the problem yourself. The doctor will prescribe tests for certain hormones, detect imbalances and measures to solve the problem. In women, excess weight can be accumulated due to impaired thyroid function or hormonal medication. Sometimes even contraceptives can provoke it. In men, hormonal failure is possible to increase female hormones and reduce their testosterone. Therefore, it is possible to manifest secondary sexual characteristics, in particular, excess fat on the stomach.
Is it possible to get rid of fat at one proper meal of the waist
Food plays a big role in weight loss. One proper nutrition is possible to get rid of fat, without physical activity. But on the contrary - no. If the wrong nutrition has led to the accumulation of fat, then any exercise is unlikely to help remove excess fats on the living and sides. It is important to limit the calorie content of the diet, harmful fats and fast carbohydrates (sugar) products. Physical activity will add extra energy consumption and speed up the result. But still, the loads are of secondary importance.
Effectiveness of various exercises to burn fat on the stomach and sides
Each load in its own way affects the fat burning speed of fat, but only in the complex, each of them will be really effective. We offer the exercises below that can be performed at home, to lose weight on the abdomen and sides.
Jogging or walking
You can lose weight only with a balanced diet, a small calorie deficiency, but they sit down to add the best fat burning exercises, you can increase the deficit and speed up the weight loss process. Running is the most effective training available for subcutaneous fat burning. And there is no need to run, you can perform a long stroll, walk a quick step 10 kilometers a day, or, as the Japanese say, you have to take 10, 000 steps a day. This is useful for the cardiovascular system and the figure. You can easily get rid of your abdomen and parties without damaging your health.
Exercise Planck
The bar is a static exercise. Such stabilization exercises include slow fibers. Of course, energy has been spent for some time to maintain the situation. When performing the bar, raise the pelvis and hold it in this condition for at least 15 seconds, try to increase the work time. But the highest quality, fats are burning with dynamic load, with long muscle fibers. We recommend that you perform a bar in dynamics, for example, alternately lift the cross and leg, as given in the picture above.
Grandfather
The deviation is effective in that these exercises are dynamic, include the rapid fibers of the abdominal rectus and external binding muscles, which causes fat burning in the abdomen and sides. The deviation is carried out in different versions: on the floor, on the chair, the opposite and diagonal deviation. Each of them should be performed on the abdominal muscles and other parts of the body and this is very important. The diversity of the complex on the press muscles creates an elastic and tone press. The minimum amount of repetition is 15.
Respiratory gymnastics
Respiratory exercises came with us from yoga gymnastics and are called Pranayama, which means "energy management". Respiratory gymnastics enriches the lungs with oxygen and this helps to burn fat. Also, gymnastics perfectly trains abdominal muscles, is a simple massage for internal organs. But practice will help lose weight with nutrition and physical exercise is much more effective. When involving 15 minutes a day, you can enhance the weight loss process, increase the amount of oxygen in the blood that involves the breakdown of fat cells in the body.
There are several methods that differ in breathing techniques:
- Qigong;
- Strelnikova and others gymnastics.
Rack
The easy and effective way to combat fat is to jump with a rope. Such exercise burns calories by increasing the pulse, working on durability, and subcutaneous fat evenly leaves from the whole body. Training should be performed at least 30 minutes a day. You can perform the interval complexes: 1 minute jump, rest for 1 minute.
Gymnastics Hoop
The second name of the hoop - it can not only train the lumbar muscles, but also help burn fats and help regulate abdomen. Thanks to the load, when the hoop lessons, the pulse increases and weight loss cannot be achieved from rope or running. But not everyone's hoop. Regarding spine problems and inflammation of the internal organs, the hoop is contraindicated. It can only exacerbate the problem, so it needs to be abandoned. For a healthy body, alternative classes with hoop and press exercises are better, so the result will be more effective.
Trick
The process of weight loss depends on the diet and the overall load on the body. Because there is no burning of local fats, the lateral muscles (abdominal muscles) for separate exercise are not worth it. Because the fat accumulated in this area will move to a general physical activity and work on oblique, you can increase the volume of waist. The trained binding muscles grow, visually making the waist more broad. Therefore, pay more attention to the correct part of the abdomen.
Exercises on the floor
Press muscles a variety of exercises simultaneously bring the upper and lower abdomen in the tone and burn subcutaneous fat. The load plays an important role, exercises should cause burning sensations in the muscles. The latest repetitions should be taken with difficulties and their number should vary in 15 - 30 repetitions. It is necessary to perform the exercises without rest, pause only after the first circle is completed.
Training Program on the abdomen and sides for fat burning
- Deviation on the bench 3 x 30;
- Deviation on the floor 3 x 30;
- Feet elevators Visa 3 x 30;
- The legs landed on the bars 3 x 30;
- Legs on the inclined bench 3 x 20 - 30;
- Diagonal "bike" 3 x 40;
- Folding 3 x 30;
- "Burn" lie, short deviation 3 x 40;
- Opposite deviation, leg rise 3 x 30;
- Side deviation 3 x 30;
- Planck, 1 minute with 3 approaches.
Exercise Complex for home performance
Folds
- The floor was lying, the arms began to start, the legs were straightened;
- Removing: At the expense of the press, we let go of the round back, while at the same time we go to the knees to the canvas chest. Hands in front of you;
- Breathing: We fall into the original state.
Lying on lying
- Lying, palms are locked, elbows bent. Feet on the floor stopped;
- Remove: With short and fast motion, we shoulder to shoulder in the match box. The chin looks without a collargon.
- Breathing: We return to the shoulder blades. Exercise is performed at a rapid pace, with a burning sensation in the muscles.
The life of the legs is lying
- Lying on the floor, the palms we put under the pelvic area to remove the lower back load. The legs are straight, to simplify the technique, you can carry bent knees;
- Remove: Raise straight legs, perpendicular to the floor, the lower back should not come out of the floor;
- Inhalation: We smoothly reduce the legs on the floor, carry the abdominal muscles tension.
Short removal of the pelvis
- Exercise is like burning on the upper part of the abdomen, performed before burning;
- Remove: Performed in short and fast movements, to raise the pelvis in the match box, without tears of the lower back;
- Remove: Rest down, reduce the pelvis smoothly without hitting the coke.
Diagonal deviation
- A dynamic exercise performed without pauses, before a burning sensation of 30 - 40 repetitions;
- Palms under the head, tear the shoulder blades from the floor and hold the position during the whole exercise. The elbows are bent, hold their canvas;
- Remove: We move diagonally, extend the elbow of one hand on the opposite knee, without touching it. In this case, another leg will straighten the knee, without touching the floor, the canvas remains;
- Inhalation: Turning the center without a pause, we change the deviation on the opposite side.