Excess weight and a plump stomach are not only a problem of women and girls, but also from men who are often with this problem. The modern rhythm of life, in which there is not enough time for full sleep and breakfast, a sitting lifestyle and constant stress leads to problems with the figure, which leads to problems of physical and mental health.
The stomach is a classic problem area that struggles against bends in the waist and can get rid of additional centimeters. In order to get rid of excess fat deposits as soon as possible and not to affect health, it is better to contact a professional trainer. Lower weight loss can lead to health problems, for example to skip organs.
So everything should be in moderation. In the following you will find simple and safe exercises to lose weight and pages to appear at home. As well as the advice of specialists to accelerate the process of eliminating overweight.
The causes of fat on stomach and sides
Excess fat on the stomach and sides is simply not delayed. This is made easier by a number of reasons: improper nutrition, genetic predisposition, inactive lifestyle, hormones. Some of them can be easily eliminated by revising nutrition by adding physical activity and walking. However, there are problems if the abdominal correction requires medical interventions and not about plastic surgery.
Bad metabolism
The metabolism is most often disturbed due to malnutrition and drinking mode. Fasting or one - two meals a day contributes to metabolic disorders, the body duly reluctantly and gives carbohydrates and fats to provide energy. And the most important meal is breakfast, many miss it wrongly and believe that fats burn faster. Hence the stocks of the fats in the stomach, both in men and women. Everything goes the other way around - the constant absorption of food and water distributes the metabolism.
genetics
Obesity is not only the cause of genetic predisposition and inheritance, but also the constitution of the body. In a very thin person (thin physique with a low percentage of fat in the body), the metabolism is fastest. Mesomorph (average physique with the norm of adipose tissue) is also equipped with good metabolism. But it is a person who has a strong physique, with a wider bone structure, a high percentage of fat, most often over shot weight. Any diet, lack of load or calm is immediately reflected in the adipose tissue of this type of physique.
Sedentary lifestyle and wrong attitude
The lack of movement is the reason why fat with any kind of constitution, age and gender can be stored. If you don't move, do not spend any energy. If nutrients that are preserved with food are not used as energy for life, they are deposited in the form of fat.
You have to go more or go during a break or before going to bed, more energy will spend. Therefore, it relieves excess weight. And damn it is important to monitor the attitude in the seating position. The twisted back and the distraction in the lower back with a seated lifestyle lead to an atrophy of the muscles of the abdomen. It falls forward as if it were inflated, and this visually gives the visual effect of a large abdomen.
Over -eat
The problem of many people is more often associated with a psychological aspect that "jams" the problem that causes uncontrolled food. Or this is facilitated by the usual ignorance of the calorie content, the fat content and the composition of glucose in products. If you eat excesses, even if it is only fruits, fat on the sides is formed from a surplus of calorie content. And that is inevitable because the great daily calorie content of food has no time to leave. In addition, large gaps between meals contribute to overmearing, as they can eat more than necessary with hunger and the saturation does not occur immediately.
Stress and illness
Stress also plays an important role in obtaining obesity. It leads to excessive food or hunger. Both this and another influence the metabolism negatively. Even a diet itself is already stressful because the body is used to a certain stereotype of the diet and provide hard restrictions physical and psychological complaints. In the event of diseases, appetite deterioration often occurs, and this provokes the accumulation of fat again. Disruptions of the digestive organs also play a major role in fat mass. The lack of enzymes that are involved in digestive and digestive substances (fats, carbohydrates) leads to an increase in the volume of the waist. On this matter you have to consult a doctor.
Small muscles
The more muscle volume, the more energy is spent. More substances are required for their diet, and when loading and restoring, the calories with such muscles are much more burned. Therefore, atonic (weak) muscles with low motor activity are less used in energy, and its surplus is directed directly in subcutaneous fat.
Hormonic changes
A violation of the endocrine system requires only medical interventions if the cause of the overweight. This is done by the endocrinologist. You shouldn't solve the problem yourself. The doctor will prescribe tests for certain hormones, have an imbalance and measures to solve the problem. Excess weight in women can accumulate due to an impaired thyroid function or the intake of hormonal medication. Sometimes contraceptives can provoke this. In men, hormonal failure towards increasing female hormones and reduction of their own testosterone is possible. Therefore, manifestations of secondary sexual features are possible, namely excess fat on the stomach.
Is it possible to get rid of fat on the waist on a real diet?
The food plays a major role in weight loss. A correct diet is quite possible to remove fat without adding physical activity. But on the contrary - no. If improper nutrition caused the accumulation of fat, the execution of an exercise will probably not help to remove excess fat on live and pages. It is important to limit the calorie content of the diet, harmful fats and fast carbohydrates (sugar) in products. The physical activity leads to additional energy consumption and accelerates the result. Nevertheless, the loads are secondary.
The effectiveness of different exercises for burning fat on stomach and sides
Each load affects fat burning, but only in the complex, each of them is really effective. We offer the following exercises that can be carried out at home to lose weight in the abdomen and sides.
Run or go
You can lose weight with just a balanced diet with a small calorie deficiency, but you 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 for burning excess subcutaneous fat from available. And it is not necessary to run, you can take long walks, take a quick step of 10 km a day or, as the Japanese say, you have to take 10 . , 000 steps a day. This is useful for the cardiovascular system and for the illustration. You can easily get rid of the belly and sides without health.
Exercise Plank
The bar is a static exercise. Such stabilization exercises include slow fibers. Of course, energy is output to keep the situation for a certain time. If you carry out the bar, increase the pelvis and keep it in this position for at least 15 seconds. Every time you try to increase the time of exercise. But the highest quality, fats are burned with dynamic stress on long muscle fibers. We recommend that you run the bar in the dynamics.
Twist
Turning is effective in that these exercises are dynamic, fast fibers of the rectus and the outer sloping muscles of the abdomen encompass, which leads to a burning of fat in the stomach and sides. The twisting is carried out in different versions: on the ground, on the bench, on the bench and on the diagonal twisting. Each of them must be carried out by loading the abdominal muscles and on other parts of the body, and this is very important. The variety of the complex to the muscles of the press forms an elastic and radiant press. The minimum number of repetitions is 15.
Breathing gymnastics
Breathing exercises came from yogis gymnastics and is called Pranayama, which means "energy management". Breathing gymnastics enriches the lungs with oxygen and promotes fat burning. In addition, gymnastics train the abdominal muscles perfectly and is a simple massage for internal organs. However, practice will help to lose weight in combination with nutrition and physical exercises is much more effective. If you are involved 15 minutes a day, you can strengthen the weight loss process through an increase in the amount of oxygen in the blood that is involved in the breakdown of fat cells in the body.
There are different methods that differ in breathing technique:
- Qigong;
- Strelnikova and other gymnastics.
frame
A simple and effective way to combat fat is to jump with a rope. Such training burn calories by increasing the pulse, working on endurance and subcutaneous fat leaves evenly from the whole body. The training should take place at least 30 minutes a day. You can carry out interval complexes: 1 minute jumps, 1 minute break.
Gymnasic Hoop
The second name of the tire - it is not only able to train the muscles of the waist area, but also to contribute to burning fat and help to adapt the stomach. Thanks to the load when classes rise with a tire and weight loss is not worse than from the rope or running. But the tire doesn't fit for everyone. The tire is contraindicated with problems with the spine and the inflammation of the internal organs. He can only make the problem worse, so it has to be abandoned. For a healthy body, it is better to change classes with a tire and exercises for the press so that the result is more effective.
Tendencies
The weight process depends on the diet and the overall burden on the body. Since there is no local fat burning, it is not worth training the lateral muscles (sloping abdominal muscles), especially with our stress. Everything because the fat accumulated in this area moves from general physical activity and works on weird work, you can increase the waist volume. The trained sloping muscles increase and make the waist visually wider. Therefore, pay more attention to the rectal muscle of the abdomen.
Exercises lie on the floor
A variety of exercises for the muscles of the press at the same time brings the upper and lower abdomen into the sound and burns subcutaneous fat. An important role is played by the load, exercises should literally cause burning sensations in the muscles. The latest repetitions should be administered with difficulties, and their number should vary from 15 to 30 repetitions. It is necessary to carry out a number of exercises without calm, and only pause after the end of the first circle.
Training program for burning fat on stomach and sides
- Twisting a inclined bank 3 x 30;
- Twist on the floor 3 x 30;
- Legs of the legs in Visa 3 x 30;
- Landing of the legs in the stop at the bars of 3 x 30;
- Landing of the legs on a inclined bench 3 x 20 - 30;
- Diagonal twisting "Bicycle" 3 x 40;
- Fold 3 x 30;
- "Burn" lies, twist 3 x 40 short;
- Return, raise the legs 3 x 30;
- Dress page 3 x 30;
- Planck, 1 minute in 3 approaches.
Exercise complex for the execution of homes
A fold
- The arms were behind the head on the floor, the legs are directed;
- Exhale: At the expense of the press we tear off our round back and at the same time lead our knees to the breast of the canopy. Hands in front of you;
- Inhale: We fall smoothly into the starting position.
Burn lying
- Lying, the palms are blocked from the head, the knees are curved. Feet in the stop on the floor;
- Exhale: With a short and fast movement we tear our shoulder blades on the matchbox. The chin looks up without clinging on the wet network;
- Inhale: We return to the shoulder blades. The exercise is quickly carried out for burning in the muscles.
Lififels of the legs lie
- On the floor, the palms were below the pelvic area to remove the load from the lower back. The legs are straight to simplify technology. You can carry out the rise of curved knees.
- Exhale: Lift legs, in a position perpendicular to the floor, the lower back should not fall off the ground.
- Inhale: We gently lower our legs onto the floor and keep the tension of the abdominal muscles.
Short lifting of the pelvis
- The exercise is like burning on the upper abdomen, which is carried out to a burning feeling;
- Exhaling: Led by short and quick movements, raised the pelvis on a matchbox without tearing the lower back;
- Inhale: Relaxation below, lower the pelvis without meeting the Kokcyx.
Diagonal twisting
- Dynamic movement that is carried out without breaks to a burning feeling of sensation of 30 to 40 repetitions;
- The palms under the head tear off the shoulder blades from the ground and hold the position during the entire exercise. The knees are bent, hold their canopy;
- Exhaling: We turn into a diagonal and stretch out the elbow of a hand to the opposite knee without touching it. In this case, another leg becomes in the knee without touching the floor that remains the canopy.
- Inhale: If we turn through the middle without a break, we switch to the opposite side.