How to fold the stomach and fat on the sides?A quick and effective way of tightening the waist and sides exist.A complex of simple weight loss exercise can be done at home.
In the fight against overweight, you can see that fat, hips and sides are finalized from the stomach.
Excess centimeters on the stomach, hips, sides.Diet and home exercise
A special diet and a complex of home exercise gives a good result.Following the suggestions below with the photo, you can choose an effective and simple method.It all depends on the fat reserves, the initial amount of your determination and firmness.
ImportantBefore choosing special home exercises to lose weight, legs, sides, it is necessary to understand that any competent diet and active physical activity can not be directed especially on the abdomen, sides or hips.
- It is sure to join other parts of the body.
- Home exercise should be done regularly!
- The appropriate diet is used!
Causes of fat in the waist
A small amount of fat deposits is ideal, as it acts to protect bones and internal organs.But an additional should be a subject for serious anxiety.You can get rid of excess weight with training and low -carbon diet.But first, we will deal with the reasons:
Poor metabolism
With age, the metabolism slows down, and this causes an active set of excess weight.Women are more predetermined than men.You may be surprised why some of your friends eat and sweet, but in most cases they have a flat stomach, and you always accumulate fat in this area.The main reason is that your friends have a higher level of metabolism than your friends.
Genetic
It proves whether fat cells in the body depend on your genes, or their number.If your grandparents are overweight, then you will have the same problem.There are 2 types of body structure: as a pear and in the shape of an apple.If your body is pear, the weight accumulates in the lower body, for example, on the buttocks.If the body is in the shape of an apple, the fat accumulates in the abdomen.
Seated lifestyle
If you lead a sedentary lifestyle and do not do physical exercises, spend most of the time on TV or computer, you will essentially get a lot of benefits over the next few years.
Eat
If you eat more than you, be sure to gain weight.If overting is paired with a sedentary lifestyle, you get the shortest possible time, and you can easily add to weight.
Inappropriate currency in seating position
If you do not monitor the purity of the posture and always stop, when you sit down, make sure to deposit fat in the stomach.You should always sit, hold your back in a straight position.
Stress and disease
Stress is one of the main causes of accumulation of fat on the waist.Stress increases the level of cortisol in the body, leading to the appearance of additional centimeters.Diseases such as breast cancer, sleep apnea, arterial hypertension, heart diseases and diabetes in women are depositing fatty deposits in the area of the stomach.
Vulgar muscles
If the abdominal muscles flare, you can easily deposit more in this area.
Hormonal changes
When a woman's age contacts the average, the amount of fat in the body starts increasing in the ratio of body weight.During menopause, the risk of fat accumulation around the waist increases.In women, hormones play an important role in regulating body fat levels.
The most effective practice for losing weight and sides
It is the best set of exercises that will help create a flat stomach at home, as it not only involves rotating on the press, and it also includes acute exercises that not only contribute to the rapid burning of fat on the abdomen.But you clearly need to understand that the effect will be stronger and more noticeable, the more you try and widely reach the issue of fat burning.This means that, with classrooms, you will inspect proper nutrition and will not be taken to the extreme, for example, resorting to a low -chillori diet comparing the Hunger strike.
Dread
There are no popular movements compared to the press.This is not the most effective, but it will help you strengthen the bark muscles if you combine it with the right diet, and in a short time you will see the result.
- Lie on the rug face.Fold your knees, the legs should be on the floor with the entire surface.
- Make your hands behind your head.
- Breathe deeply and tear the upper body with the floor.When you get up, you exhale.
- Breathing when you come back to the initial position.Take a breath when the body goes down on the floor.
- Do 10 recurrence, and then repeat in 2-3 approaches.
Reverse twisting
- Lie on the rug face.Fold your knees, the legs should be on the floor with the entire surface.
- Reduce your hands with the body.
- Raise your feet so that the hips are vertical of the floor.
- Raise the lower back of the back so that the knee moves towards the chest.
- When putting your feet on the floor, breathe.Exhale when you tear your back from the floor and take your knees to your chest.
- Do 10 recurrence in 3 approaches.
Slanting twisting
The movement is similar to a simple turn, but here you have to turn one shoulder towards another.
- Lie on the rug, take your hands from the head.
- Fold your knees so that the feet do not touch the floor.
- Raise the upper body with a simple twist, bend the right shoulder to the left.The left side of the body should be on the floor.
- Repeat the movement for the other side.Without tearing the right part of the body from the floor, turn to the right side to the left.
- 10-12 recurrence.
Rotate with raised legs
- Lie on the rug face.Pull your feet up and cross them.
- Make the same movements while twisting ordinary.
- When you reduce the body and cross your feet.When you get up, you exhale.
- Recurcate 10–15 in 3 approaches in a row.
Side twisting
It is similar to side twisting.The only difference is that when you move your left shoulder right and vice versa, you will have to raise your right leg.Recurcate 10–12 for each side in 2 approaches in a row.
Rolling a bicycle
- Lie on the floor or rug.Hold your hands on the left and right of the head respectively.
- Raise your feet and bend them on your knees.
- Pull the right knee to the chest.Raising the right knee, you should try to reach their left elbow.
- Brighten your right leg and pull your left knee on your chest.Raise the upper body up and make sure the right elbow touches the left knee.
- Recurcate 10–12 for both sides in 2 approaches in a row.
Planck with turn
The purpose of this movement is to work on the back, hips and lower part of the press.
- Take the position of the bar on the floor or rug so that the knee and elbow are on the floor.
- The gaze is further directed, and the neck and spine are made in a row.
- Tear your knees with the floor and pour the legs on the socks.
- Hold this condition for about 30 seconds.Make sure you breathe normally during classroom.
- Now optionally go to the position of the side bar for 30 seconds for each side of the body.
Planck with a turn
- Lie on the floor on the side.
- Take the body weight in the right elbow or hand and right leg.Make sure the right hand is folded at the right angle.
- Keep the left leg to the right.Keep your feet straight.Raise your hips.
- Hold this condition for about 30 seconds.If you have experience of doing this movement, you can catch the situation for 1-2 minutes.
- Repeat exercise for the other side.
Lunch
If you are just starting working on the press, then you should first try the lungs with the body turning.
- Take one step forward with your left leg and bend it on the knee.You will feel a stretch behind the right thigh.
- Power your arms parallel to the floor.
- Take a big step forward with your left leg and sit, as if you are sitting in a fictional chair.The right leg should be left behind and placed on the toe.
- Make sure the back is in direct position.
- With another leg.
- 15 Recurrence.
Sides
- Stand up straight, legs together.Raise your arms on your head and bend them together.
- Tilt the torso as much as possible so that you feel a stretch on the right side of the body.Hold this condition for 15 seconds.
- Return to the starting position.
- Repeat exercise on the right side of the body.Hold in position for 15 seconds.
- As soon as you become easy to maintain the situation for 15 seconds, you can increase this time to 30 seconds or more.
Exercise vacuum
The excellent abdominal helps strengthen the cavity muscles and is mainly focused on breathing.
- Stand on all fours, supporting the body on the knees and elbows.
- Dark breathing.The press should rest.
- BreathingTighten the breathing process and pull yourself into the stomach.
- Catch this condition for about 15-30 seconds
- Do 15 recurrence in 2-3 approaches per day.
Lowering the feet
- Sit on a chair, straighten your shoulders, straighten your back.
- Keep your hands down with your palms.Dark breathing.
- Breathing, and gangsters lift their knees so that they are close to the chest.
- Catch this condition for 5–10 seconds.Do not round your back and do not bend forward when your knees are on the chest.
- Lower your feet on the floor.15 Recurrence.
Walking
Walking is another good exercise for beginners.If you want to get rid of fat on your stomach, then you have to complete it, it burns the fat deposits throughout the body.Walking at least 5 minutes a day will allow you to observe the gradual change in your weight at least 5 times a day.This low -linening exercise will give your heart a good load and help to increase metabolism.
A coward is running
After mastery in quick walking, you can switch to a cowardly run that will help to burn excess calories in the body easily.Clearing coward will help you maintain physical size, stay healthy and fight over weight.
run
If you want to diversify the daily monotonous performance of the same training, you can try to run 2-3 days a week.Running will make your heartbeat rapidly, which will help in burning more calories than walking or jogging.
cardio training
Cardiocoping is one of the best ways to burn a lot of calories, as well as to get rid of excess in the waist.Perform them at least 4-5 times a week for 30 minutes a day, and you can also reduce stress levels, increase the amount of lungs, maintain heart health and improve sleep.
float
Swimming is a very good exercise that allows you to maintain the entire organism in tone.Swimming will also improve the impact of cardio training.You have to choose the optimal speed of training that will allow more calories to be burnt.In the initial stage, it is best to swim at least 1-2 times a week.
Tasty products for weight loss
If you feel that you have overweight, you need to reduce the consumption of carbohydrates, fatty foods immediately and have started consuming fiber -rich foods.Below are products that will best help to lose weight.
- Apple: You can use them 3-4 times a day as a replacement of foods with high carbohydrate content.
- Almond: Vitamin E rich in rich and has a large number of fiber that gives a sense of satisfaction and reduces the feeling of hunger.
- Green sheet vegetables: Fiber has rich and very few calories.They will help prevent delay of water in the body.
- Avocado: Large amounts of fiber and mono -saturated fatty acids include, which help divide fatty acids into energy and water.
- Cucumber: High water content and very small calories.
- watermelon: 80% water contains water and has very little calories.Watermelon will help achieve the desired waist.
- beans: Helps improve digestion, and also strengthens the muscles, reduces the feeling of appetite and prevents more food.
With a complex approach, a combination of proper nutrition and training, you will see the results in a few weeks.You can do these exercises at home or under the guidance of a professional coach.If you have willpower and determination to make a lot of effort to get rid of fat on your stomach, you can easily get it 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 quick carbohydrate -rich foods and increase the consumption of calories every day due to physical activity and a healthy lifestyle.For example, instead of a trolleybus or metro, change the lift when strolled on steps, walk along the road.