Excessive weight and a bulge are not only problems for women and girls, but men often face this problem. The modern pace of life, not having enough time to sleep and breakfast, a sedentary lifestyle and constant stress can lead to character problems, which lead to physical and mental health issues.
The stomach is a classic problem area that can and should be bent at the waist, thus getting rid of the extra centimeters. To get rid of excess fat deposits as soon as possible, rather than damage your health, it is best to contact a professional coach. Losing weight too fast can lead to health problems, such as omitting organs.
Therefore, everything should be moderate. Below you will find simple and safe exercises for weight loss and sideways for performances at home. and expert advice to speed up the weight loss process.
Causes of stomach and side fat
Excess fat on the stomach and sides will not delay. This promotes many reasons: improper nutrition, genetic susceptibility, inactive lifestyle, hormones. Some of these can be easily eliminated by modifying your diet by adding physical exercise and walking. However, there are problems when abdominal correction requires medical intervention and is not related to plastic surgery.
Bad metabolism
Metabolism is often disrupted due to malnutrition and drinking patterns. Fasting, or two meals a day, helps metabolic diseases, the body barely digests, and provides carbohydrates and fat for energy. And, the most important meal is breakfast, which many people miss mistakenly, thinking that fat will burn faster. Therefore, both men and women, the fat in the belly is in stock. It turns out that everything can be solved - the continuous intake of food and water spreads metabolism.
Genetics
Excessive weight is not only a cause of genetic susceptibility and heredity, but also a cause of human body composition. In a very thin person (thin body and low body fat percentage), metabolism is the fastest. The meso muscle (mean constitution, standard with adipose tissue) also has good metabolism. But this is a person with a strong constitution and a larger bone structure, with a high proportion of fat, and most people usually gain too much weight. Any diet that lacks load or rest will be immediately reflected in this form of fat tissue.
Seated lifestyle and incorrect posture
Lack of exercise is a cause of deposition of constitutional, age and gender in any type. If you don't move, don't spend energy. If the nutrients obtained with food are not used as energy for life, they are deposited in the form of fat.
You need to walk more, or walk during breaks or before bed, it will take more energy and therefore you can lose too much weight. Fuck it's important to monitor the sitting position. The twisted back and deflection of the lower back, with a sedentary lifestyle, can lead to atrophy of the abdominal muscles. It fell forward, as if it had expanded, which visually produced the visual effect of the big belly.
Overeating
Many people's problems are often associated with any psychological aspect, problem "interference" which can lead to an uncontrolled diet. Or, this is often facilitated by the usual ignorance of calorie content, fat content, and the composition of glucose in the product. If you eat too much food, even if these are just fruits, the fat on the sides can be formed by excessive calorie content. And this is inevitable because the daily calorie content of food will not have time to leave. Similarly, the huge gap between the two meals can lead to overeating because with hunger you can eat more food and not immediately saturation.
Stress and disease
Stress also plays an important role in gaining overweight. He causes overeating or hunger. Both of these negatively affect metabolism. Even the diet itself is already stressed because the body is used for some kind of nutrition stereotype, and strict restrictions will lead to physical and psychological discomfort. In the disease, worsening appetite often occurs, which once again stimulates fat accumulation. Diseases in the digestive organs also play an important role in fat mass. Lack of enzymes involved in digesting and digesting substances (fats, carbohydrates) can lead to increased waist volume. On this issue, you need to consult a doctor.
Small muscles
The more muscle you have, the more you spend. For nutrition, more substances are needed, and by loading and recovery, calories are burned much more by such muscles. Therefore, no local (weak) muscles with less motor activity cost less, and their excess directly leads to subcutaneous fat.
Hormone changes
If the cause of excessive weight, violating the endocrine system only requires medical intervention. This is done by an endocrinologist. You shouldn't fix the problem yourself. Doctors will prescribe tests for certain hormones to reveal imbalances and measures to solve problems. Women can accumulate too much weight due to impaired thyroid function or taking hormonal medications. Sometimes even birth control pills can cause this. In men, hormone failure may occur in the direction of increasing female hormones and reducing their own testosterone. Therefore, secondary characteristics may appear, i. e. excess fat in the stomach.
Is it possible to get rid of fat from waist with proper nutrition
Food plays a huge role in weight loss. A proper nutrition of fat can be eliminated without increasing physical exercise. But the contrary - no. If improper nutrition stimulates fat accumulation, it is unlikely that any exercise performance will help eliminate excess fat from the biological and sideways. Limit the calorie content in your diet, harmful fats, and fast carbohydrates (sugars) in your products. Physical exercise will add additional energy consumption and accelerate results. However, the load is still secondary.
Effectiveness of different exercises burning fat on the stomach and sides
Each load affects the rate at which fat burns in its own way, but only in the complex, they will be truly effective. We provide the following exercises below that can be done at home to lose weight on the abdomen and sides.
Run or walk
You can only lose weight through a balanced diet and its small amounts of calorie shortage, but they sit down to add the best fat exercises, and you can increase your deficit and speed up the weight loss process. Running is the most effective training to burn excess fat from available fat. And without running, you can take long walks, walk 10 kilometers a day quickly, or as the Japanese say, you need to walk along 10, 000 steps a day. This is useful for the cardiovascular system and graphics. You can easily get rid of your belly and sides without causing any harm to your health.
Exercise Planck
The bar is a static exercise. This stable movement includes slow fibers. Of course, spending energy on for a while. When executing the rod, lift the pelvis and hold it in that position for at least 15 seconds, increasing exercise time with each attempt. However, on long muscle fibers, the highest quality fat is burned by dynamic loading. We recommend that you perform dynamic bars, for example, alternately lifting the cross and legs as shown in the image above.
distortion
Twisting is effective because these movements are dynamic, including the rapid fibers of the rectus and the external oblique muscles of the abdominal muscles, which can cause fat burning on the abdomen and sides. The twist is carried out in various versions: on the floor, on the bench, reverse and diagonal twists. They each have to perform in other parts of the body by spraining the abdominal muscles, which is very important. The diversity of complexes to media muscles will form elastic and tonal presses. The minimum number of repetitions is 15.
Breathing gymnastics
Respiratory exercise comes from yogi gymnastics, which is called pranayama, meaning "energy management". Respiratory gymnastics uses oxygen to enrich the lungs and promote fat burning. In addition, gymnastics trains the abdominal muscles well, which is an easy massage for internal organs. However, exercises will help combine weight loss with nutrition and physical exercise for more effective. When you do it for 15 minutes a day, you can strengthen the weight loss process, and the amount of oxygen in the blood increases, which is related to the breakdown of fat cells in the body.
There are several different methods for breathing:
- Qigong;
- Strelnikova and other gymnastics.
shelf
An easy and effective way to fight fat is to jump with ropes. This training burns calories by increasing pulse, endurance work and evenly fat leaves from the entire body. Training should be conducted at least 30 minutes a day. You can perform interval complexes: 1 minute jump, rest for 1 minute.
Gymnastics hoop
The second name of the hoop – not only trains muscles in the waist area, but also promotes fat burning and helps regulate the abdomen. Thanks to the load, when the course with the hoops goes up, the pulse goes up and lose weight is not much worse than ropes or running. But hoops are not suitable for everyone. Due to inflammation in the spine and internal organs, the hoop is contraindicated. He can only exacerbate the problem and therefore needs to give up on him. A healthy body is best for exercise with hoops and media, so the results will be more effective.
tilt
The process of losing weight depends on diet and overall body load. Since there is no local fat burn, it is not worth it to be trained separately for the lateral muscles (oblique abdominal muscles) especially when we are burdened. This is all because the fat accumulated in the area will be away from general physical exercise and engage in tilting fat that you can increase the amount of waist. The trained inclined muscles increase, visually making the waist wider. Therefore, pay more attention to rectus muscles in the abdomen.
Practice lying on the floor
Various exercises of media muscles will simultaneously turn the top and lower abdomen into tone and burn subcutaneous fat. Load plays an important role and exercises should literally cause a burning sensation in the muscles. The latest repetitions should be difficult to make, and their numbers should be different from 15-30 repetitions. It is necessary to perform a set of exercises without rest, stopping only after the first circle is over.
Training program for training stomach and side fat
- Twist on a sloping bench 3 x 30;
- Twist on 3 x 30 floors;
- Leg lifts and lowers in visa 3 x 30;
- On a 3 x 30 bar, land your legs on your feet;
- Land your legs on a sloping bench 3 x 20-30;
- Diagonal twist "bike" 3 x 40;
- Fold 3 x 30;
- "burning" lies, short twists 3 x 40;
- Reverse twist, lift the legs 3 x 30;
- Side twist 3 x 30;
- Planck, 1 minute of the three methods.
Family Exercise Comprehensive
fold
- Lying on the floor, your arms start behind your head and your legs straighten.
- Exhale: At the expense of the press, we tear the circle backwards while we bring our knees to the chest of the canopy. Hands in front of you;
- Inhale: We were successfully trapped in the starting position.
Burning lying
- Lying down, his palms blocked by his head and his knees bent. feet under the feet on the floor;
- Exhale: After a brief and quick movement, we tear the shoulder blade off onto the matchbox. The chin raised his head without clinging to the collarbone.
- Inhale: We go back to the shoulder blade. The exercise is performed quickly to make the muscle burning feel.
The lifespan of legs is lying
- Lying on the floor, we placed the palm trees under the pelvic area to remove the load from the lower back. The legs are straight, and to simplify the technique, you can perform the rise of the bent knees.
- Exhale: Lift your straight legs, be perpendicular to the floor, and your lower back should not fall off the floor;
- Inhale: We lower our legs smoothly to the floor and hold the tension of the abdominal muscles.
Short pelvic rise
- Practice is like burning in the upper abdomen, showing the feeling of burning.
- Exhale: With a short, quick action performance, lift the pelvis up on the matchbox without tearing the lower back;
- Inhale: Relax below and lower the pelvis smoothly without hitting the tailbone.
Diagonal twist
- Dynamic exercise, no pause, burning feeling is 30-40 repetitions;
- The palms under the head tear off the shoulder blades from the floor, maintaining position throughout the exercise. Bend your knees and hold the canopy;
- Exhale: We become diagonal, extending the elbow of one hand to the opposite knee without touching it. In this case, the other leg is straightened on the knee without touching the floor, and the canopy remains.
- Inhale: Keep turning the center and we change the twist to the other side.