How to get rid of the folds of the stomach and fat on the side?Fast and effective ways to tighten the waist and sides.Simple weight loss exercise complex can be done at home.
In the fight against overweight, you can see that fat from the stomach, hips and sides leave last.
Extra centimeters in the stomach, hips, side.Diet and Home Exercise
Special diet and exercise complex at home give good results.Following the tips below with photos, you can choose an effective and simple method.It all depends on the initial number of fat reserves, determination and perseverance.
Important.Before choosing a special home exercise for weight loss, legs, sides, it is necessary to understand that competent diet and active physical activity cannot be directed exclusively in the stomach, sides or hips.
- Other parts of the body will definitely be involved.
- Home exercise must be done regularly!
- The right diet is used!
Causes of fat in the waist
A small number of fat deposits are norms, because they function to protect bones and internal organs.But the advantages must be a serious subject of anxiety.You can get rid of overweight with training and low carbon diet.But first -first, we will deal with the reasons:
Bad metabolism
With age, metabolism slows down, and this leads to excessive severe sets.Women tend to be more than men.You may be surprised why some of your friends eat fried and sweet, but in most cases they have a flat stomach, and you always collect fat in this area.The main reason is that your friend has a higher level of metabolism compared to you.
Genetics
It is proven that fat cells in the body depend on your genes, or rather the amount.If your grandparents or parents are overweight, then you will have the same problem.There are 2 types of body structures: in pear form and in the form of apples.If your body is in a pear, then weight piling up in the lower body, for example, in the buttocks.If the body is in an apple form, fat accumulates in the stomach.
Sitting lifestyle
If you live a permanent lifestyle and do not do physical exercise, spend most of time on TV or computer, then you will definitely get too much over the next few years.
Excessive eating
If you eat more than it should, be sure to gain weight.If overeating is combined with a permanent lifestyle, then you get the shortest time possible, and you can easily gain weight.
Inappropriate posture in a sitting position
If you do not follow the truth of the posture and always bend, when you sit, then make sure that accumulation of fat deposits in the stomach.You must always sit, hold your back in a direct position.
Stress and disease
Stress is one of the main reasons for accumulation of fat in the waist.Stress increases the level of cortisol in the body, which leads to the appearance of extra centimeters.Diseases such as breast cancer, sleep apnea, arterial hypertension, cardiovascular disease and diabetes in women collect fatty deposits in the abdominal area.
Weak muscles
If the abdominal muscles are moist, then you can easily accumulate strengths in this area.
Hormonal changes
When a woman's age is close to average, the amount of fat in the body begins to increase in proportion to body weight.The risk of fat accumulation around the waist increases during menopause.In women, hormones play an important role in regulating the level of fat in the body.
The most effective exercise for weight loss and sides
This is the best training series that will help make a flat stomach at home, because it does not only consist of turning the press, and that also includes intense exercises that contribute to fast fat burning not only in the stomach.But you need to understand clearly that the effect will become stronger and more visible, the more efforts you make and the more comprehensive approaching fat burning problems.This means that, together with class, you will observe the right nutrition and will not be rushed to extreme, for example, using a low -calorie diet that compares the hunger strike.
Rotate
There is no popular movement than twisting the press.This is not the most effective, but will help you strengthen the muscles of the bark if you combine it with the right diet, and in a short time you will see the results.
- Lying on the carpet facing up.Bend your knees, your feet must be on the floor with the entire surface.
- Make your hands behind your head.
- Inhale deeply and tear the upper body from the floor.Exhale when you rise.
- Inhale when you return to the starting position.Take a breath when lowering the body to the floor.
- Make 10 repetitions, and then repeat in 2-3 approaches.
Turn back
- Lying on the carpet facing up.Bend your knees, your feet must be on the floor with the entire surface.
- Lower your hands along the body.
- Lift your legs so that the hips are perpendicular to the floor.
- Remove the lower part of the back so that the knee moves toward the chest.
- Take a breath when putting your feet on the floor.Exhale when you tear your back from the floor and carry your knees to your chest.
- Make 10 repetitions in 3 approaches.
Turning italics
This movement is very similar to the usual round, but here you have to turn in the other direction.
- Lying on the rug, get your head.
- Bend your knees so that your feet don't touch the floor.
- Lift the upper body like an ordinary rotation, turn the right shoulder to the left.The left side of the body must be on the floor.
- Repeat the movement for the other side.Left turn to the shoulder to the right, without tearing the right side of the body from the floor.
- Create 10-12 repetitions.
Turning with lifted legs
- Lying on the carpet facing up.Stretch your feet and cross it.
- Make the same movements as when doing ordinary bends.
- Take a breathing when you lower your body and cross your legs.Exhale when you rise.
- Make 10-15 repetitions in 3 consecutive approaches.
Rotate the side
This is very similar to the side rotation.The only difference is that here you have to lift the right foot when moving your left shoulder to the right and vice versa.Make 10-12 repetitions for each side in 2 consecutive approaches.
Turning the bicycle
- Lying on the floor or rug.Hold your hand on the left and right side of the head, each.
- Lift your legs and bend on your knee.
- Pull the right knee to the chest.Lifting your right knee, you should try to reach their left elbows.
- Bright your right foot and pull your left knee to the chest.Lift the upper body and make sure the right elbow touches the left knee.
- Make 10-12 repetitions for both sides in 2 consecutive approaches.
Planck with a turn
This movement aims to work at the bottom of the back, hips and press.
- Take the bar position on the floor or carpet so that the knees and elbows are on the floor.
- The gaze is directed forward, and the neck and spine is built in one row.
- Tear your knees from the floor and place your feet on socks.
- Hold this position for about 30 seconds.Make sure you breathe normally during class.
- Now alternately go to the side blade position for each side of the body for 30 seconds.
Planck with turn
- Lying on the floor on the side.
- Move weight to the right elbow or arm and right leg.Make sure the right hand is bent in the right corner.
- Place the left foot on the right.Keep your feet straight.Lift your hips.
- Hold this position for about 30 seconds.If you have experience in doing this movement, then you can hold a position for 1-2 minutes.
- Repeat the exercise for the other side.
Lunch with turn
If you just start working at the press, you must first try Lunge by turning your body.
- Take a step forward with your left foot and bend on the knee.You will feel the stretch behind the right thigh.
- Lift your arms forward parallel to the floor.
- Take a big step forward with your left foot and sit, as if you sit in an imaginary chair.The right foot must remain behind and place it on the feet.
- Make sure the back is in a direct position.
- Plunge with other legs.
- Make 15 repetitions.
Tilted to the side
- Stand up straight, shared feet.Lift your arms over your head and fold it into one.
- Tilt your body to the left as much as possible so that you feel stretching on the right side of the body.Hold this position for 15 seconds.
- Back to the initial position.
- Repeat the exercise for the right side of the body.Hold positions for 15 seconds.
- As soon as it becomes easy for you to maintain the situation for 15 seconds, you can increase this time to 30 seconds or more.
Emptiness exercise
Very good assistance to strengthen the muscles of the abdominal cavity and concentrated especially in breathing.
- Standing over all, supports the body above the knee and elbows.
- Take a deep breath.The press must be relaxed.
- Exhale.Tighten in the process of breathing and pulling into yourself.
- Hold this position for about 15-30 seconds
- Make 15 repetitions in 2-3 approaches per day.
Lower your feet in the chair
- Sit in a chair, straighten your shoulders, straighten your back.
- Put your hand on the side with your palm.Take a deep breath.
- Exhale, and gangster lifting your knees so that they are close to the chest.
- Hold this position for 5-10 seconds.Don't be on your back and don't lean forward when your knee is in the chest.
- Lower your feet to the floor.Make 15 repetitions.
Ongoing
Walking is another good exercise for beginners.You must fulfill it if you want to remove fat in your stomach, it burns fat deposits throughout the body.Walking fast 30 minutes a day at least 5 times a week will allow you to observe gradual changes in your weight.This low intensity exercise will give a good burden on your heart and help increase metabolism.
Run cowardly
After you run fast, you can switch to a coward running that will help to easily burn extra calories in the body.Running cowards will help you maintain physical form, stay healthy and fight overweight.
Run
If you want to diversify the monotonous daily performance from the same training, you can try running for 2-3 days a week.Running will make your heart beat faster, which will help burn more calories than walking or jogging.
Cardio training
Cardiocoperation is one of the best ways to burn a lot of calories, and eliminate the advantages in the waist.Do it for 30 minutes a day at least 4-5 times a week, and you can also reduce stress levels, increase lung volume, maintain heart health and increase sleep.
Swimming
Swimming is an excellent exercise that allows you to maintain all organisms in the tone.Swimming will also increase cardio training effects.You must choose the optimal training rate that allows more calories to burn.In the early stages, the best is to swim at least 1-2 times a week.
Delicious products for weight loss
If you think that you are overweight, then you should immediately reduce the consumption of carbohydrates, fatty foods and start eating foods rich in fiber.Below is the product that most helps to lose weight.
- Apple: You can use it 3-4 times a day instead of foods with high carbohydrate content.
- Almond: Rich in vitamin E and contains a large amount of fiber that gives feeling full and reduces feelings of hunger.
- Green sheet vegetables: Rich in fiber and contains very little calories.They will help prevent delays in water in the body.
- Avocado: Contains a large amount of unsaturated fatty fatty acids fiber and mono, which helps divide fatty acids into energy and water.
- Cucumber: Has high water content and very small number of calories.
- Watermelon: 80% of water consists of water and contains very little calories.Watermelon will help reach the desired waist.
- Peanut: Helps in increasing digestion, and also strengthening muscles, reducing feelings of hunger and preventing overeating.
With a complex approach, combining the right nutrition and training, you will see the results in a few weeks.You can do this exercise at home or under the guidance of a professional coach.If you have the will and determination to make many efforts to get rid of fat in your stomach, then you can easily achieve this yourself.Remember that there are no results without effort, and getting rid of extra pounds is no exception.To accelerate weight loss due to excess fat, try to avoid foods that are rich in carbohydrates quickly and increase calorie consumption every day due to physical activity and healthy lifestyle.For example, replace the elevator by walking on the stairs, not trolley or metro, walking along the road.