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Effective exercise for weight loss and sides

Being overweight and stomach that stand out is a problem not only women and girls, but men often face this problem. Modern life rhythm, where there is not enough time to sleep and full breakfast, a permanent lifestyle and stress continues to cause problems with the figure, which causes problems with physical and psychological health.

The stomach is a classic problem area that can and must be fought for to reach the bend in the waist, getting rid of additional centimeters. To get rid of excess fat deposits as quickly as possible and not endanger health, it's better to contact a professional coach. Weight loss that is too fast can cause health problems, for example, eliminating organs.

Therefore, everything must be in medium amount. Below you will find simple and safe exercises to lose weight and side, to appear at home. And suggestions from specialists to speed up the process of eliminating excess weight.

Causes of fat in the stomach and side

Lose weightExcess fat in the stomach and side is not delayed. This is facilitated by a number of reasons: improper nutrition, genetic tendencies, inactive lifestyles, hormones. Some of them can be easily removed by revising the diet by adding physical activity and running. But there are problems when stomach correction requires medical intervention and not about plastic surgery.

Bad metabolism

Metabolism is most often disrupted due to malnutrition and drinking modes. Fasting, or one - two meals per day, contributes to metabolic disorders, the body is reluctant to digest and provide carbohydrates and fats to provide energy. And also, the most important food is breakfast, many are wrong to skip it, believe that fat will burn faster faster. Therefore the stock of fat in the stomach, both in men and women. Everything turns out to be the opposite - constant intake of food and water spread metabolism.

Genetics

Being overweight is the cause of not only genetic and hereditary tendencies, but also the body's constitution. In very thin people (physical thin, with a low percentage of fat in the body), metabolism is the fastest. Mesomorph (physical average, with adipose tissue norms) is also blessed with good metabolism. But it is a person who has a strong physical, with a wider bone structure, a high percentage of fat, most often gain weight. Any diet, lack of burden or rest, immediately reflected in adipose tissue of this physical type.

Persistent lifestyle and wrong posture

Lack of movement is a reason that can be stored by fat with all types of constitution, age and sex. If you don't move, then don't spend energy. If the nutrients obtained by food are not used as lifelong energy, they are stored in the form of fat.

You need to walk more, or walk during rest or before going to sleep, it will spend more energy, therefore, it will relieve overweight. And damn, it is important to monitor posture in a sitting position. The back of the twisted back and deflection on the lower back, with a permanent lifestyle, will cause the atrophy of the abdominal muscles. It fell forward, as if it increased, and this visually gave a visual effect of a large stomach.

Excessive eating

The problem of many people is more often associated with any psychological aspects, "jamming" problems, which cause uncontrolled food. Or this is facilitated by ignorance of the usual calorie content, fat content and glucose composition in the product. If you eat excess, even if this is just a fruit, fat on the side is formed from the excess calorie content. And this is inevitable, because the large daily calorie food content will not have time to leave. Also, the large gap between food contributes to overeating, because with hunger you can eat more than needed, and saturation will not occur soon.

Stress and disease

Stress also plays an important role in getting overweight. He causes overeating or starving. Both and others negatively affect metabolism. Even the diet itself is stressed, because the body is used for certain nutritional stereotypes, and hard restrictions will provide physical and psychological discomfort. In disease, appetite damage often occurs, and this once again triggers accumulation of fat. Digestive organs also play a big role in a set of fat mass. Lack of enzymes that participate in digestive and digestive substances (fat, carbohydrates) will cause an increase in waist volume. In this case, you need to consult a doctor.

Small muscles

The more muscle volume, the more energy spent. For their nutrients, more substances are needed, and with loads and restoration, calories are much more burning with such muscles. Therefore, the muscles of the atonic (weak), with low motor activity, less energy is spent, and the advantages are directed directly into subcutaneous fat.

Hormonal changes

Violation of the endocrine system, if the cause of overweight in this case, only requires medical intervention. This is done by endocrine experts. You can't solve your own problems. The doctor will prescribe a test for certain hormones, express imbalances and steps to solve the problem. Being overweight in women can accumulate due to impaired thyroid function, or using hormone drugs. Sometimes even contraception can trigger this. In men, hormone failure is possible to increase female hormones and reduce their own testosterone. Therefore, the manifestation of secondary sexual characteristics is possible, namely excess fat in the stomach.

Is it possible to remove fat in the waist on the right nutrition

Food plays a big role in weight loss. One right nutrient is very possible to remove fat, without adding physical activity. But vice versa - no. If inappropriate nutrition triggers accumulation of fat, then the performance of each exercise is impossible to help eliminate excess fat in life and side. It is important to limit the calorie content of diet, dangerous fats and fast carbohydrates (sugar) in the product. Physical activity will increase additional energy consumption and accelerate the results. But still, the burden is secondary.

The effectiveness of different exercises to burn fat in the stomach and side

How to lose weightEach load in its own way affects the rate of fat burning, but only in the complex, each will be very effective. We offer the following exercises below that can be done at home to lose weight in the stomach and side.

Run or walk

You can lose weight by only a balanced diet with a lack of small calories, but they sit to add the best fat burning exercises, you can increase deficits and speed up the weight loss process. Running is the most effective training to burn excess subcutaneous fat from available. And no need to run, you can take a long way, walk with fast steps of 10 km per day, or as Japanese people say, you need to take 10 thousand steps a day. This is useful for the cardiovascular system and for images. You can easily get rid of your stomach and side without endangering health.

Planck exercise

Bilah is a static exercise. Such stabilization exercises include slow fiber. Of course, the energy is spent holding the situation for a certain time. When doing the bar, lift the pelvis and hold it in this position for at least 15 seconds, every time you try to increase the training time. But the highest quality, fat is burned with a dynamic burden, in long muscle fibers. We advise you to do blades in dynamics, for example, alternately raising the cross and legs, as shown in the picture above.

Rotate

Twisting is effective because this exercise is dynamic, including the rapid fiber of the rectus and muscles of the outer abdomen, which causes burning fat in the abdomen and sides. Twisting is done in various versions: on the floor, on the bench, turning and turning diagonal. Each must be done by pressing the abdominal muscles, and in other parts of the body and this is very important. Complex diversity with the muscles of the press will form an elastic and tight press. The minimum number of repetitions is 15.

Breathing exercises

Breathing exercises come to us from Yogi exercises, and it is called Pranayama, which means "energy management". Respiratory exercises enrich the lungs with oxygen, and increase fat burning. Also, gymnastics perfectly train abdominal muscles, is an easy massage for internal organs. But exercise will help you lose weight in combination with nutrition and physical exercise is far more effective. When involved in 15 minutes a day, you can strengthen the process of weight loss, more than an increase in the amount of oxygen in the blood, which is involved in the breakdown of fat cells in the body.

There are several different methods in breathing techniques:

  • Qigong;
  • Strelnikova and other gymnastics.

Rack

The simple and effective way to fight fat is jumping with a rope. Such training burns calories by increasing pulse, working on resistance to occur, and subcutaneous fat evenly from the whole body. The training must last at least 30 minutes a day. You can do an interval complex: 1 minute jump, 1 minute rest.

Gymnastics circle

The name of the two circles - it is not only able to train the muscles of the waist area, but also contribute to fat burning and helps adjust the stomach. Thanks to the load, when the class with a circle, the pulse rises, and weight loss can be achieved is not worse than from a rope or running. But the circle is not suitable for everyone. With problems with the spine and inflammation of the internal organs, the circle is contraindicated. He can only worsen the problem, so he needs to be abandoned. Better for a healthy body to change class with a circle and exercise for the press, so that the results will be more effective.

Crooked

The process of weight loss depends on the diet and overall load on the body. Because there is no burning of local fat, to train separately lateral muscles (tilted abdominal muscles), especially with our burden, not commensurate. All because fat that accumulates in this area will stay away from general physical activity, and work on the sloping, you can increase the waist volume. Trained tilted muscles increase, visually making the waist wider. Therefore, pay more attention to the abdominal rectus muscles.

Training on the floor

Various exercises for the muscles of the press will simultaneously carry the upper abdomen and lower into the tone, and burn subcutaneous fat. The important role is played by the burden, exercise must be literally causing the sensation of combustion in the muscles. The latest repetition must be given difficulty, and the amount must vary from 15-30 repetitions. It is important to do a series of exercises without rest, pause only after the end of the first circle.

Training programs to burn fat in the stomach and side

  1. Rotate on a sloping bench 3 x 30;
  2. Rotate on the 3rd floor x 30;
  3. Foot elevator in a 3 x 30 visa;
  4. Land your feet stop at 3 x 30 bars;
  5. Land the feet on a sloping bench 3 x 20 - 30;
  6. "Bike" rotates diagonal 3 x 40;
  7. Fold 3 x 30;
  8. "Burning" lying, twisting short 3 x 40;
  9. Turning rounds, lifting the legs lying 3 x 30;
  10. Rotate the side of 3 x 30;
  11. Planck, 1 minute in 3 approaches.

Exercise complex for home execution

Exercise for weight lossFold

  1. Lying on the floor, arms start behind the head, his feet are straightened;
  2. Dispose of breath: By sacrificing the press, we tear the back of the rotation, at the same time we lead the knees to the canopy's chest. Hand in front of you;
  3. Inhale: We smoothly fall to the starting position.
Burning lying

  1. Lying, the palm of the hand was blocked by the head, the knee was bent. The foot stops on the floor;
  2. Exhale: with short and fast movements, we tore the shoulder knife into the match box. The chin looked up without attached to the collarbone;
  3. Take a breath: We return to the shoulder knife. Exercise is done quickly, with a sensation of combustion of the muscles.
Lying foot life

  1. Lying on the floor, the palm of the hand that we put under the pelvic area to remove the load from the lower back. Straight feet, to simplify the technique, you can do a bent knee resurrection;
  2. Exhale: Lift your legs straight, in a position perpendicular to the floor, the lower back may not come out of the floor;
  3. Take a breath: We smoothly lowered our feet to the floor, holding the tension of the abdominal muscles.
Pelvic short lifting

  1. This exercise is like burning lying in the upper abdomen, done with a burning sensation;
  2. Gusts: done in short and fast movements, lifting the pelvis in the match box, without tearing the lower back;
  3. Take a breath: relaxation below, lower the pelvis smoothly, without hitting coccyx.
Rotate the diagonal

  1. Dynamic exercises, done without pause, for the sensation of burning 30-40 repetitions;
  2. The palm of the hand under the head, tore the shoulder from the floor, holds a position throughout the exercise. Knees bent, hold their canopy;
  3. Exhale: we turn into diagonal, stretching the elbows of one hand to the opposite knee, without touching it. In this case, the other legs straighten their knees, without touching the floor, the canopy remains;
  4. Take a breath: rotate through the middle without a pause, we change around to the opposite side.