Too much weight and belly bulbs are a problem not only for women and girls, but the men often face this problem. A new time -time rhythm of life, which does not have enough time for sleep and full breakfast, sedentary lifestyle and persistent stress The figure has problems, resulting in problems with physical and psychological health problems.
The stomach is a range of classical problems and should be fought to achieve bends in the waist, getting rid of additional centimeters. To get rid of excessive fat deposits as quickly as possible and without damaging your health, it is best to contact a professional coach. Health problems can lead to too much weight loss, for example, omit organs.
Therefore, everything should be in moderation. Below you will find simple and safe exercises to lose weight and sides, for home exercise. In addition to the advice of specialists to speed up the process to get rid of too much weight.
The causes of fat on the stomach and sides
>Excess fat is not delayed on the stomach and sides. This is facilitated for a number 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 correction requires medical intervention and does not relate to plastic surgery.
Poor metabolism
Metabolism is often affected by malnutrition and drinking method. The fasting, or one meal a day, contributes to metabolic disorders, reluctantly digesting the body and gives carbohydrates and fats to provide energy. And also, the most important meal is breakfast, many people lose it, and I believe fats burn faster. Thus the fats stocks in the stomach, in men and in women. Everything turns the other way around - continuous food and water intake spreads the metabolism.
Genetics
Too much weight is the cause of genetic predisposition and inheritance, but also with the body's constitution. In a person -thin (thin body, with a low fat percentage in the body), the metabolism is the fastest. Mesomorph (physical medium, with fat tissue norm) has good metabolism. But he is a person with a strong body, with a wider bone structure, a high fat percentage, it often gets too much weight. Any diet, lack of load or relaxation, is immediately reflected in fat tissue of this type of body.
Sedentary lifestyle and incorrect posture
The lack of movement is the reason for fat can be lodged with any type of constitution, age and gender. If you are not moving, do not throw energy. If nutrients obtained with food are not used as energy for life, they are deposited in the form of fat.
You must walk more, or walk during rest or before bedtime, it spends more energy, so relieve overweight. And fucking, it is important to monitor the posture in the sitting position. As a result of the back and the deflection in the lower back, with a sedentary lifestyle, the stomach muscles atrophy will lead. It falls on, as if it were inflated, and this gives the visual effect of a large belly.
Overeating
Many people often have a problem with any psychological aspect, "jamming" of the problem, creating uncontrolled eating. Or this is facilitated by normal information on calorie content, fat content and glucose composition in products. If you eat excesses, even if these are only fruit, fat is created on the sides from excess calorie content. And this is inevitable, since time will not leave the daily calories content. In addition, big gaps between meals with too much, since you can eat more than necessary with hunger, and not immediately happen.
Stress and illness
Stress also plays an important role in getting overweight. It stems too much or hungry. This and another person negatively affects the metabolism. Stress on diet itself is worth, because the body is used with a certain nutrition stereotype, and that hard restrictions deliver physical and psychological discomfort. In diseases, a deterioration of appetite often occurs, and this encourages fat accumulation again. Disorders of digestive organs play a major role in the fat mass set. As a result of the lack of enzymes participating in digestive and digest substances (fats, carbohydrates) will increase the size of the waist. In this case, you must consult a doctor.
Small muscles
The main amounts of the muscles are more energy. For their nutrition, more substances are needed, and to load and reform, there are much more calories with such muscles. Therefore, the energy consumed in resonant muscles (weak), with low motor activity, is less directed into sub -skin fat.
Hormonal changes
Only medical intervention is required of the endocrine system, if the cause is too weight. The T -Endocrinologist does this. You should not solve the problem yourself. The doctor will prescribe tests for certain hormones, reveal an imbalance and measures to solve the problem. Too weight in women can accumulate due to impaired thyroid function, or take hormonal drugs. Sometimes even contraceptives can encourage this. In men, hormonal failure can be made towards increasing women's hormones and reducing their own testosterone. Therefore, productions of secondary sexual characteristics can be made, that is too much fat on the stomach.
Can get rid of fat on the waist on one right nutrition
Food plays a huge role in weight loss. One right nutrition can be found to get rid of fat, without adding physical activity. But on the contrary - no. If improper nutrition encouraged fat accumulation, then the performance of any exercise is unlikely to help excessive fat on living and on side. It is important to limit the calorie content in the diet, harmful fats and rapid carbohydrates (sugar) in products. Physical activity will add additional energy consumption and will accelerate the outcome. But still, the loads are secondary.
The effectiveness of different exercises to burn fat on the stomach and sides
>Each burden in its own way affects the fat burning rate, except in the complex, each of them will be the effective. We offer the following exercises below that can be done at home to lose weight in the stomach and sides.
Running or walking
You can lose weight with only a balanced diet with a little calorie shortage, but they sat down to add the best fat exercises, you can increase the deficiency and accelerate the weight loss process. The run is the most effective training to burn extra sub -system fat from the available ones. And do not run, you can do long walks, walk with a quick stage of 10 km per day, or as the Japanese say, you must take 10, 000 degrees a day. This is useful for the cardiovascular system and the figure. You can easily get rid of the abdomen and with the sides without any harm to health.
Planck exercise
The bar is a static exercise. Stability exercises include slow fibers. Of course, energy is consumed to keep the situation for a certain period. When making the bar, take the pelvis and keep it in this position for at least 15 seconds, each time try to increase the time of the exercise. But the dynamic burden is burned the most quality fats, on long muscle fibers. We recommend you make the bar in dynamics, for example, raise the cross and foot, as shown in the picture above.
Turns
Turning is effective in that these exercises are dynamic, that rapid fibers of the rectus muscles and external muscles of the stomach, leading to fat in the stomach and sides. Turning in different versions is made: on the floor, on the bench, recession and diagonal spin. All of them must be done by pushing the abdominal muscles, and other parts of the body and this is very important. The variety of the complex will create the muscles of the elastic and toned press press. The minimum number of repetition is 15.
Respiratory gymnastics
Respiratory exercises came to us from gymnastics of Yogis, and is called Pranayama, meaning "energy management". Respiratory gymnastics enriches the lungs with oxygen, and promotes fat burning. Also, gymnastics provides perfect training on the abdominal muscles, it is an easy massage for internal organs. But the practice to lose weight in conjunction with nutrition and physical exercises will help much more efficiently. When you are in 15 minutes a day, you can strengthen the weight loss process, over increasing the amount of oxygen in the blood, which is associated with the breakdown of fat cells in the body.
There are a number of methods that are different in breathing technique:
- Qigong;
- Strelnikova and others gymnastics.
Rack
A simple and effective way to cope with fat than jump with rope. Such training was burned by increasing the pulse, work occurs on perseverance, and fat leaves skin evenly from the whole body. The training should be done at least 30 minutes a day. You can make interim complexes: 1 minute of jumping, 1 minute relaxation.
Gymnastics hoop
The second name of the hoop - it is able not only to train muscles of the waist area, but it contributes to fat burning and helps to adjust the abdomen. Thanks to the burden, when the classes become a hoop, the pulse rises, and weight loss can not be worse than from the rope or run. But the hoop does not suit everyone. With problems with spine and inflammation of the internal organs, the hoop is suppressed. It can only sharpen the problem, so it must be abandoned. It is better for a healthy body to exchange classes with hoop and press exercises, so the result will be more effective.
Tilts
The process to lose weight depends on the diet and the overall load of the body. Since there is no local fat burning, to train separately, not even the lateral muscles (oblique abdominal muscles), especially when we have a burden. All because the fat accumulated in this area will transfer the general physical activity, and that you work on the oblique ones, you can increase the amounts of waist. The skilled oblique muscles increase, making the waist wider. Therefore, pay more attention to rectus muscle of the stomach.
Exercises lying on the floor
A variety of exercises for the press muscles will give the top and the lower abdomen at the same time, and will add sub -skin fat. The burden that plays an important role, the exercises should be the cause of burning sensations in the muscles. The latest repetition should have difficulty, and their number should change from 15 - 30 repetitions. A series of exercises need to be done without rest, pause only after the end of the first circle.
Training program to burn fat on stomach and on side
- Turning on a biased bench 3 x 30;
- Turning on the floor 3 x 30;
- Feet lifts in visa 3 x 30;
- The legs landed in the stop on the bars of 3 x 30;
- The legs landed on a biased bench 3 x 20 - 30;
- Diagonal crossing "bike" 3 x 40;
- By folding 3 x 30;
- "Burning" lying, turning short 3 x 40;
- Reverse turning, lifting feet are located 3 x 30;
- Side turning 3 x 30;
- Planck, 1 minute in 3 approaches.
Complex exercises for home execution
>Foul
- Compatible on the floor, the weapons began behind the head, the legs are straightened;
- Exhale: At the expense of the press, we remove the round from the round back, at the same time we guide the knees to the chest of the canopy. Hands in front of you;
- Inhale: We fall gently into the front position.
For him lying
- Compatible, the head hinders the palms, the knees are bent. Legs in the stop on the floor;
- Exhale: With a short and quick movement, we achieve the shoulder blades on the matching box. The chin looks up without meeting the column;
- Inhale: We return to the shoulder blades. The exercise is carried out at a fast pace, the add -on with it in the muscles.
Along the legs are lying
- Lying on the floor, the palms we put under the peilvic area to remove the burden from the lower back. The legs are straight, to simplify the technique, you can raise the bent knees;
- Exhale: Raise direct legs, in a vertical position to the floor, the lower back should not come from the floor;
- Inhale: We are gently lowering our feet on the floor, keeping the abdominal muscle tension.
The pelvis short rise
- The exercise is like burning on the upper abdomen, which is made that burning sensation;
- Exhale: Done by short and fast movements, building the pelvis on a matching box, without rubbing the lower back;
- Inhale: rest below, the pelvis gently decreased, without hitting the coccyx.
Diagonal turns
- Dynamic exercise, performed without breaks, to burned sensation of 30 - 40 repetitions;
- The palms under the head, tear the shoulder blades from the floor, keeping the site during the exercise. The knees are bent, they keep their canopy;
- Exhale: We turn into a diagonal period, we stretch the angle of one hand to the opposite knee, without touching it. In this case, another leg focuses out in the knee, without touching the floor, the canopy remains;
- Inhale: Turning through the center without a break, we change the spin to the other side.