Excess weight and bloated belly are not only a problem for women and girls, but men often face this problem. A modern rhythm of life that does not have enough time for full sleep and breakfast, sedentary lifestyle and constant stress cause figure problems that cause problems with physical and psychological health.
The stomach is a classic problem that can and should be fought for the waist of the waist, getting rid of extra centimeters. To get rid of fat deposits as soon as possible and not harm your health, it is better to contact a professional trainer. Too fast weight loss can cause health problems, such as missing organs.
Therefore, everything should be moderate. Below you will find simple and safe exercises to lose weight and sides to do at home. Also specialist tips on how to speed up your weight loss process.
Causes of fat in the stomach and sides
Excess fat in the stomach and sides simply is not delayed. This is facilitated by many causes: malnutrition, genetic predisposition, inactive lifestyle, hormones. Some of them can be easily removed by reviewing the diet by adding physical activity and walking. However, there are problems with the need for a medical intervention and not due to plastic surgery.
Poor metabolism
Metabolism is usually disrupted due to malnutrition and drink regime. Fasting or one - two meals a day contributes to metabolic disorders, the body reluctantly digests and gives carbohydrates and fat to energy. Also, the most important meal is breakfast, many mistakenly miss it, believing that fat will burn faster faster. Thus, abdominal fat reserves for both men and women. Everything turns out the opposite - the constant consumption of food and water dispels metabolism.
Genetics
Excess weight is not only the cause of genetic predisposition and heredity, but also by the Constitution of the Body. For a very thin person (for a thin body with a low fat percentage), metabolism is the fastest. Mesomorf (average physique with adipose tissue) is also awarded good metabolism. But it is a person with a strong physique with a wider bone structure, a high fat percentage, usually increases excess weight. Any diet, lack of load or rest is immediately reflected in this type of physique tissue.
Sedentary lifestyle and wrong posture
Lack of movement is the reason why fat can be deposited with any type of constitution, age and sex. If you are not moving, do not spend your energy. If the nutrients obtained with food are not used as energy for life, they are deposited in fat.
You have to walk more or walk at a break or at bedtime, it will spend more energy, making it easier to make excess weight. And to fuck, it is important to monitor posture in a sitting position. The twisted back and deformation in the lower back with a sedentary lifestyle will cause atrophy of the abdominal muscles. It falls forward as if blown, and it visually gives the visual effect of a large abdomen.
Overeating
Many people are more likely to be associated with any psychological aspect of "obstructing" the problem that causes uncontrolled eating. Alternatively, it facilitates the usual calorie intake, fat content and glucose composition in the products. If you eat excess, even if it is only fruit, the fat on the sides is made up of excess calories. And this is inevitable because the high calorie intake of the day will not have time to leave. In addition, large gaps between dishes contribute to overeating, as you can eat hunger more than necessary and saturation will not be immediately.
Stress and disease
Stress also plays an important role in getting overweight. It leads to overeating or hunger. Both this and other adversely affect metabolism. Even the diet itself is already stressful because the body is accustomed to a certain diet stereotype, and harsh restrictions will cause physical and psychological discomfort. Diseases often deteriorate appetite, and this again provokes fat accumulation. Digestive disorders also play a major impact on the fat mass set. The absence of enzymes involved in digestive and digestive agents (fat, carbohydrates) will increase the volume of the waist. You should consult your doctor on this issue.
Small muscles
The more muscle volume has, the more energy is spent. Their diet requires more substances, and with load and restoration calories are many burned with such muscles. Therefore, atonic (weak) muscles with low motor activity are less released by energy and its excess is directed directly to subcutaneous fat.
Hormonal changes
For the endocrine system, if the cause of the weight is due to the cause of the weight, only medical intervention is required. This is done by an endocrinologist. You should not solve the problem yourself. Your doctor will prescribe certain hormone tests, reveal imbalances and means to solve the problem. Women can accumulate weight due to impaired thyroid function or hormonal drugs. Sometimes even contraceptives can provoke it. In men, hormonal failure is possible to increase female hormones and reduce their own testosterone. Thus, the manifestations of secondary sexual properties, namely excess fat in the stomach, are possible.
Is it possible to get rid of fat on the waist due to one proper nutrition
Food plays a huge role in weight loss. One proper nutrition is perfectly possible to get rid of fat without adding physical activity. But on the contrary, no. If malnutrition provoked fat accumulation, performing any exercise will probably help to remove excess fat alive on the sides. It is important to limit your diet calorie intake, harmful fat and fast carbohydrates (sugar) products. Physical activity will increase energy consumption and speed up the result. However, the cargo is still secondary.
Effectiveness of various fat burning in the stomach and sides of exercise
Each load affects the fat burning rate in its own way, but only in the complex each will be really effective. We offer these exercises that can be done at home to lose weight in the belly and on the sides.
Running or walking
You can only lose weight by following a balanced diet with a low calorie deficiency, but they sat down to add the best fat burning exercises, increase deficit and speed up the weight loss process. Running is the most effective training of burning excess subcutaneous fat from available. And you don't have to run, you can take long walks, walk in a quick 10 km a day, or, as the Japanese say, you need to take 10, 000 steps a day. It is useful for the cardiovascular system and figure. You can easily get rid of your stomach and sides without any health damage.
Exercise Planck
The bar is a static exercise. Such stabilization exercises include slow fiber. Of course, energy is released at a certain time to maintain the situation. When performing the tape, lift the pelvis and hold it in this position for at least 15 seconds, trying to increase the exercise time each time. However, the most quality fat is burned with a dynamic load on long muscle fibers. We recommend that the tape in dynamics, such as lifting the crosses and the leg alternately, as shown in the picture above.
Twisting
Turning is effective in that these exercises are dynamic, include fast rectal fibers and external abdominal muscles, which causes the abdomen and sides to burn fat. Turning is done in a variety of versions: on the floor, on the bench, reverse and diagonal. Each of them must be performed by stretching the abdominal muscles in other areas of the body, and this is very important. The variety of the press muscle complex will form an elastic and tonic press. The minimum number of reps is 15.
Respiratory gymnastics
Respiratory exercises came to us from yoga gymnastics and they are called pranayama, which means "power management". The respiratory gymnastics enriches the lungs with oxygen and stimulates fat burning. In addition, gymnastics teaches the abdominal muscles perfectly and is a mild internal organ massage. However, practice will help you lose weight along with nutrition and exercise is much more effective. By purchasing 15 minutes a day, you can enhance the weight loss process by increasing the amount of oxygen in the blood, which is involved in the decay of fat cells in the body.
There are several ways that differ in breathing technique:
- Qigong;
- Stelnikova and other gymnastics.
The rack
A simple and effective way of fighting fat jumps a rope. Such workouts burn calories, increasing the pulse, and endurance, and subcutaneous fat leaves are evenly out of the body. The training should take place at least 30 minutes a day. You can do interval complexes: 1 minute jumps, 1 minute rest.
Gymnastics bow
The second name of the bow - it can not only teach the lumbar muscles, but also contribute to the burning of the fat and helps to adjust the belly. With the load, the impulse rises when the bow is with a bow and the weight loss can be achieved no worse than the rope or running. However, the hoop is not suitable for everyone. Due to problems with inflammation of the spine and internal organs, the hoop is contraindicated. It can only complicate the problem, so it must be abandoned. It is better for a healthy body to change classes with bow and press exercise, making the result more effective.
Tilt
The weight loss process depends on the diet and the overall body load. Since there is no local fat burning, the side muscles (diagonal abdominal muscles), especially when we make it difficult, are not worth it. All because the fat accumulated in this area will delay the general physical activity and work with the oblique, you can increase the waist. The trained diagonal muscles increase, visually making the waist wider. Therefore, pay more attention to the muscles of the abdominal rectum.
Exercises lying on the floor
Numerous exercises for press muscles at the same time will cause tone to the upper and lower abdomen and burn subcutaneous fat. Exercise, exercises should literally cause burning sensations in the muscles. The latest reps should be heavy and the number should vary between 15 and 30 reps. It is necessary to perform a set of exercises without rest, to pause only after the first circle is over.
A training program to burn fat in the stomach and on the sides
- Rotation on a leaning 3 x 30 bench;
- Turning on the floor 3 x 30;
- Leg lifts 3 x 30 visa;
- Legs down at a stop on 3 x 30 rods;
- Leg landing on a tilt bench 3 x 20 - 30;
- The diagonal turns "bicycle" 3 x 40;
- Folding 3 x 30;
- "Burning" lie, short rotation 3 x 40;
- Reverse twisting by lifting your feet lying 3 x 30;
- Lateral rotation 3 x 30;
- Planck, 1 minute in 3 methods.
A complex of home execution exercises
Wrinkle
- Lying on the floor, his hands began to be stretched out, his legs straightened;
- Exhaust: At the expense of the press we will tear off the round back while leading the knees to the canopy chest at the same time. Hands in front of you;
- Inspiration: We are smooth in the starting position.
Burning lies
- Lying palms are blocked with head, knees bent. At the foot stop on the floor;
- Exhale: With a short and fast motion, we tear the shoulder blade into a match box. The chin looks at the collar;
- Inhale: We come back to the shoulder blade. Exercise is performed rapidly, given the feeling of burning muscle.
The folk lying the lives of the legs
- 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 do the rise of the bent knees;
- Exhalation: lift straight legs, perpendicular to the floor, the lower back should not fall off the floor;
- Inspiration: We lower our feet smoothly to the floor, holding the abdominal muscle tension.
Short lifting of pelvis
- The exercise is like burning lying on the upper abdomen, performed on a burning sensation;
- Exhalation: done in short and fast movements, lifting the pelvis on the match box without the lower back;
- Inspiration: Below relaxation, smoothly lower the pelvic pelvis, missing to Coccyx.
Diagonal
- Dynamic exercise without pause, 30-40 reps until the burning sensation;
- The palms under the head, flip off the shoulder blade from the floor, holding the entire exercise. Roads bent, hold your canopy;
- Exhaust: We turn into a diagonal by stretching the elbow of one hand to the opposite knee without touching it. In this case, the other leg straightens the knee joint without touching the floor, the canopy remains;
- Inspiration: By turning the center without interruption, we change the rotation to the opposite direction.