Excess weight and a swelling stomach are a problem not only by women and girls, but men often face this problem. The modern rhythm of life, where there is not enough time for a full sleep and breakfast, a sedentary lifestyle and constant stress lead to problems with the figure, leading to problems for physical and psychological health.
The stomach is a classic problem area that can and should be fought to achieve bends at the waist and get rid of extra centimeters. To get rid of excess fat deposits as soon as possible and not harm health, it is better to contact a professional coach. Too rapid weight loss can lead to health problems, for example to failure to organs.
Therefore, everything must be in moderation. Below you will find simple and safe exercises to lose weight and pages to perform at home. As well as advice from specialists to speed up the process of getting rid of excess weight.
The causes of fat on the stomach and sides
Excess fat on the stomach and the sides are just not delayed. This facilitates for a number of reasons: Incorrect nutrition, genetic disposal, inactive lifestyle, hormones. Some of them can be easily removed by revising the diet by adding physical activity and walking. But there are problems when the correction of the stomach requires medical intervention and is not about plastic surgery.
Poor metabolism
Metabolism is most often disturbed due to malnutrition and drinking condition. Fixed, or one - two meals a day, contributes to a metabolic disorders, and the body reluctantly digests and provides carbohydrates and fat to provide energy. And also the most important meal is breakfast, many mistakenly miss it and think that fats are burning faster faster. Therefore, the stores with fat in the stomach, both in men and in women. Everything turns out to the other hand - the constant intake of food and water spreads metabolism.
Genetics
Excess weight is the reason for not only genetic disposal and heredity, but also the constitution of the body. In a very thin person (thin physics, with a low percentage of fat in the body), metabolism is the fastest. Mesomorph (average physics, with the norm for adipose tissue) is also equipped with good metabolism. But it is a person who has a strong physique, with a wider bone structure, a high percentage of fat, most often gets excess weight. Any diet, lack of load or rest is immediately reflected in the adipose tissue in this type of physique.
Sedentary lifestyle and wrong attitude
The lack of movement is the reason why fat can be deposited with any form of constitution, age and gender. If you do not move, do not use energy. If nutrients obtained with food are not used as energy for life, they are deposited in the form of fat.
You have to go more or go during a break or before bed, it will use more energy, therefore relieving excess weight. And fucking, it's important to monitor the attitude of the seating position. The twisted back and deflection in the crucifix with a sedentary lifestyle will lead to the atrophy of the muscles of the stomach. It falls forward as if it is bloated, and this visually gives the visual effect of a large stomach.
Overeating
The problem with many people is more often associated with any psychological aspect, "jamming" of the problem causing uncontrolled eating. Or this facilitates the usual ignorance of calorie, fat content and the composition of glucose in products. If you eat overrun, even if this is only fruits, fat is formed on the sides of an excess of calorie. And this is inevitable as the big daily calorie content of food does not have time to leave. Large gaps between meals also contribute to overeating, as you can eat more than necessary with hunger and saturation will not occur immediately.
Stress and illness
Stress also plays an important role in achieving overweight. He leads to overeating or hunger. Both it and another negatively affect metabolism. Even a diet in itself is already stress because the body is used to a particular stereotypical of nutrition, and harsh limitations will deliver physical and psychological discomfort. In the case of diseases, appetite degradation often occurs and this provides again the accumulation of fat. Disorders of the digestive organs also play a major role in the set of fat mass. The lack of enzymes participating in digestion and digestive substances (fat, carbohydrates) will lead to an increase in the waist of the waist. In this case, consult a doctor.
Small muscles
The more amounts of muscle, the more energy is used. For their nutrition, more substances are needed, and with stress and restoration calories are much more burnt with such muscles. Therefore, atonic (weak) muscles with low motor activity are less used energy and its excess is directed directly in subcutaneous fat.
Hormonal changes
Violation of the endocrine system, if the cause of excess weight is in this, only requires medical intervention. This is done by the endocrinologist. Don't solve the problem yourself. The doctor will prescribe tests for certain hormones, reveal an imbalance and measures to solve the problem. Excess weight in women can accumulate due to decreased thyroid function or take hormonal drugs. Sometimes even contraception can provoke this. In men, a hormonal failure is possible towards increasing female hormones and reducing their own testosterone. Therefore, manifestations of secondary sexual properties are possible, namely excess fat on the stomach.
Is it possible to get rid of fat at the waist on a proper nutrition
Food plays a huge role in weight loss. A proper nutrition is very possible to get rid of fat without adding physical activity. But on the contrary - no. If incorrect nutrition provoked the accumulation of fat, the exercise of any exercise is unlikely to help remove excess fat on live and sides. It is important to limit the calorie content of the diet, harmful fats and fast carbohydrates (sugar) in products. Physical activity will add additional energy consumption and speed up the result. But still, the loads are secondary.
The effectiveness of different exercises for the combustion of fat on the stomach and sides
Each load in its own way affects the speed of fat burning, but only in the complex will each of them be really effective. We offer the following exercises below that can be performed at home to lose weight in the stomach and sides.
Running or going
You can lose weight with only a balanced diet with a small calorie change, but they sat down to add the best fat -burning exercises you can increase the deficit and speed up the weight loss process. Running is the most effective workout to burn excess subcutaneous fat from available. And there is no need to run, you can perform long walks, walk with a quick step of 10 km a day, or as the Japanese say, take 10 thousand steps in one day. This is useful for the cardiovascular system and for the figure. You can easily get rid of the abdomen and sides without any damage to health.
Training Planck
The bar is a static exercise. Such stabilization exercises include slow fibers. Of course, energy is used to keep the situation for a certain time. When performing the rod, raise the pelvis and hold it in this position for at least 15 seconds each time try to increase the time of the exercise. But the most quality fat is burnt with dynamic load on long muscle fibers. We recommend that you perform the bar in dynamics, for example, raises the cross and leg, as shown in the picture above.
Twisting
Turning is effective as these exercises are dynamic, include rapid fibers of rectus and outer oblique muscles in the stomach, leading to burning fat in the stomach and sides. Turning is performed in different versions: On the floor, on the bench, reverse and diagonal twist. Each of them must be performed by exerting abdominal muscles and on other parts of the body, and this is very important. The diversity of the complex of the muscles in the press will form an elastic and toned press. The minimum number of repetitions is 15.
Breathing gymnastics
Breathing exercises came to us from Gymnastics of Yogis, and it's called Pranayama, which means "energy management". Breathing gymnastics enriches the lungs with oxygen and it promotes fat burning. Gymnastics also trains perfect abdominal muscles, is a light massage for internal organs. But practice will help lose weight in combination with nutrition and physical exercises are much more effective. When you are involved in 15 minutes a day, you can strengthen the process of weight loss over an increase in the amount of oxygen in the blood involved in the degradation of fat cells in the body.
There are several methods that differ in the breathing technique:
- Qigong;
- Strelnikova and other gymnastics.
Rack
A simple and effective way to fight fat is to jump with a rope. Such exercise burns calories by increasing the pulse, work on endurance occurs, and subcutaneous fat leaves evenly from all over the body. Education should take place at least 30 minutes a day. You can perform interval complexes: 1 minute jump, 1 minute rest.
Gymnastics hanger
The second name of the hanger - it is not only able to train the muscles of the waist, but also contributes to fat burning and helps adjust the stomach. Thanks to the load, when classes with a hanger rise, the heart rate increases and weight loss cannot be achieved worse than from the rope or the race. But the hanger doesn't fit everyone. With problems with the spine and the inflammation of the internal organs, the brace is contraindicated. He can only exacerbate the problem so he has to be abandoned. It is better for a healthy body that alternative classes with a hanger and exercises for the press, so the result will be more effective.
Slopes
The process of losing weight depends on the diet and the total load on the body. Since there is no local fat burning to exercise separately, the lateral muscles (oblique abdominal muscles), especially with we strain, are not worth it. All because the fat accumulated in this area will move away from the general physical activity and work on the sloping, you can increase waist quantities. They train oblique muscles increase, which visually makes the waist wider. Therefore, pay more attention to the rectus muscle in the stomach.
Exercises lying on the floor
A series of exercises for the muscles of the press will at the same time bring the top and abdomen to tone and burn subcutaneous fat. An important role is played by the load, exercises should literally cause burning sensations in the muscles. The latest repetitions must be given with difficulties and their numbers should range from 15 - 30 repetitions. It is necessary to perform a set of exercises without rest, pause only after the end of the first circle.
Exercise program for combustion of fat on the stomach and sides
- Twisting on a sloping bench 3 x 30;
- Twisting on the floor 3 x 30;
- Lifts of the legs in Visa 3 x 30;
- Landing the legs in stops on the bars of 3 x 30;
- Landing the legs on a sloping bench 3 x 20 - 30;
- Diagonal twisting "bike" 3 x 40;
- Folding 3 x 30;
- "Burning" lying down, short twist 3 x 40;
- Reverse twisting, lifting the legs that are 3 x 30;
- Side twisting 3 x 30;
- Planck, 1 minute in 3 approaches.
Complex of exercises for home execution
A fold
- Lying on the floor, the arms started behind the head, the legs are straightened;
- Exhale: At the expense of the press we tear the round back, at the same time we carry the knees to the chest on the canopy. Hands in front of you;
- Inhaler: We fall smoothly in the starting position.
Burning lies
- Lying, the palms are blocked by the head, the knees are bent. Feet in stop on the floor;
- Exhale: With a short and quick movement we tear off the shoulder blades on the match box. The chin looks up without sticking to the bone;
- Inhaler: We return to the shoulder blades. The exercise is performed at a quick pace to the feeling of burning in the muscles.
The life on the legs is lying
- Lying on the floor we put palm trees under the pelvic area to remove the load from the crucifix. The legs are straight, to simplify the technique, you can perform the appearance of bent knees;
- Exhale: Lift straight legs, in a position perpendicular to the floor, the crucifix should not get out of the floor;
- Inhaler: We slip the legs on the floor smoothly and hold the tension in the abdominal muscles.
Short lifting of the pelvis
- The exercise is like burning lying on the upper part of the abdomen, made for a burning sensation;
- Exhale: Made of short and fast movements, lift the pelvis on a match box without tearing the crucifix;
- Inhaler: Relaxation below, lower the pelvis smoothly without hitting the coccyx.
Diagonal twisting
- Dynamic exercise, done without breaks, to a burning sensation of 30 - 40 repetitions;
- The palms under your head, grate the shoulder blades from the floor and hold the position throughout the exercise. The knees are bent, hold their canopy;
- Exhale: We turn into a diagonal, stretch the elbow on one hand out to the opposite knee without touching it. In this case, another leg straightens out into the knee, without touching the floor, the canopy remains;
- Inhaler: Vending through the middle without a break, we switch the twist to the opposite side.