How to remove the stomach and the fat folds on the sides?There is a quick and effective way to tighten the waist and sides.Complex of simple weight loss exercises can be done at home.
In the fight against overweight, you can note that fat from the abdomen, hips and sides are leaving last.
Additional centimeters on the stomach, hips, sides.Diet and home exercises
A special diet and complex home exercises gives a good result.Following the tips below with the photo, you can choose an effective and simple method.It all depends on the initial amount of fat reserves, on your decision and your perseverance.
Important.Before you choose special home exercises to lose weight, legs, sides, it is necessary to understand that no competent diet and active physical activity can be directed exclusively by the abdomen, at the sides or at the hips.
- Other parts of the body will certainly be involved.
- Home exercises should be done regularly!
- The proper diet is used!
The causes of fat in the waist
The norm is a small amount of fat deposits, because it protects bones and internal organs.But excess should be a serious concern.You can get rid of too much weight with training and low -carbon diet.But first, we deal with the reasons:
Poor metabolism
With age, metabolism slows, and as a result there is an active set of excess weight.Women are more than that with men than men.You may have been surprised why some of your friends eat fried 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 compared to yours.
Genetics
It has been proven that fat cells in the body depend on your genes, or on their number.If your grandparents or parents have overweight, then you will have the same problem.There are 2 types of body structure: in pear form and apple shape.If your body is pearred, the weight accumulates in the lower body, for example, on the buttocks.If the body is in apple shape, then collects fat in the stomach.
Sitting lifestyle
If you are in charge of a sedentary lifestyle and do not physical exercises, spending most of the time at TV or at the computer, then you will get too much in the coming years.
Overeating
If you eat more than you should, make sure you get weight.If too use is combined with a sedentary lifestyle, then you will get the shortest possible time, and you can add weight easily.
Inappropriate posture in a sitting position
If you do not follow the accuracy of the posture and you always stop, when you sit, make sure you create fat deposits in the stomach.You should always sit, keeping your back in direct condition.
Stress and illness
Stress is one of the leading fat accumulation of the waist.The stress increases cortisol level in the body, resulting in additional centimeters.There are diseases such as breast cancer, sleep apnea, arterial hypertension, cardiovascular diseases and diabetes in women accumulating fatty deposits in the abdominal area.
Poor muscles
If the abdominal muscles are flabby, then you can easily accumulate excess in this area.
Hormonal changes
When the age of women goes to the average, the amount of fat in the body begins to increase according to body weight.The risk of fat accumulation around the waist increases during menopause.In women, hormones play an important role in regulating fat level in the body.
The most effective exercises to lose weight and sides
This set of exercises is best that helps to make a flat stomach at home, because it is composed of not only turning the press, and also includes severe exercises that contribute to fast fat burning not only on the stomach.But you must clearly understand that the effect will be the strongest and more prominent effect, the greatest efforts you make and the more you address the issue of fat burning.This means that, as well as classes, you will look at proper nutrition and that you will not proceed to the ends, for example, that you resort to low -diets that compare the hunger strike.
Turns
There are no common movements than turning on the press.It is not the most effective one, 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 results.
- Lie on the face rug up.Bend your knees, the feet should be on the floor with the whole surface.
- Make your hands behind your head.
- Inhalation deeply and tear from the upper body from the floor.Exhale when you get up.
- Inhale when you fall back into the front position.Take breath when you lower the body on the floor.
- Repeat 10, and then repeat in 2-3 approaches.
Reverse twisting
- Lie on the face rug up.Bend your knees, the feet should be on the floor with the whole surface.
- Reduce your hands along the body.
- Raise your feet so that the hips are perpendicular to the floor.
- Raise the bottom of the back so that the knees move towards the chest.
- Inhale when you put your feet on the floor.Exhale when rubbing your back from the floor and bring your knees to your chest.
- 10 Repeat in three approaches.
Oblique turns
The movement is very similar to normal, but here you will have to turn one shoulder towards the other.
- Lie on the rug, get your hands at the head.
- Bend your knees so that the feet do not touch the floor.
- Raise the upper body as with normal turn, turning the right shoulder towards the left.The left side of the body should be on the floor.
- Repeat the movement for the other side.Turn the left into the shoulder towards the right hand, without rubbing the right side of the body from the floor.
- Repeat 10-12.
Turning with elevated legs
- Lie on the face rug up.Stretch your legs up and cross them.
- Make the same movements when making normal varieties.
- You will inhale when you reduce the body and cross your feet.Exhale when you get up.
- Repeat 10-15 in 3 consecutive approaches.
Twisting side
It is very similar to side turns.The difference is that you have to raise your right foot here when you move your left shoulder to the right and vice versa.Repeat 10-12 for each side in 2 consecutive approaches.
Turn a bike
- Lie on the floor or rug.Keep your hands on the left and right hand side of the head, respectively.
- Raise your feet and loop them on your knees.
- Draw the knee right to the chest.Raising the right knee, you should try to achieve their left angle.
- Bright your right foot and drag your left knee to your chest.Raise the upper body and make sure that the right angle belongs to the left knee.
- Repeat 10-12 for both sides in 2 consecutive approaches.
Planck to spin
This movement is aimed at working on the lower part of the back, hip and press.
- Take the position of the bar on the floor or rug so that the knees and angles are on the floor.
- The gaze is focused on face, and the neck and spine are taken in one line.
- Put your knees off the floor and place the legs on the socks.
- Keep this position for about 30 seconds.Make sure you usually breathe during the class.
- Now go to the side of the side bar for each side of the body for 30 seconds.
Planck to turn
- Lie on the floor on the side.
- Move body weight to the right angle or the right hand and foot.Make sure the right hand is bent at right angles.
- Put the left foot on the right.Keep your feet straight.Raise your hips.
- Keep this position for about 30 seconds.If you have experienced this movement, then you can hold the position for 1-2 minutes.
- Repeat the exercise for the other side.
Lunch to turn
If you are just starting to work on the press, you must first try the lunch with the turning of the body.
- Take a step forward with your left foot and loop it at the knee.You will stretch in the back of the right thigh.
- Raise your arms forward in parallel to the floor.
- Take a big step forward with your left foot and sit down, as if you were sitting on an imaginary chair.The leg should stay right behind and put it on the toe.
- Make sure the back in the location is straight.
- Lunge with another leg.
- Repeat 15 repetition.
Tilts on the sides
- Stand straight, legs together.Raise your arms over your head and put them together.
- Place the left torso as much as possible so that you feel a stretch on the right hand side of the body.Keep this position for 15 seconds.
- Return to the starting point.
- Repeat the exercise on the right hand side of the body.Keep in the position for 15 seconds.
- Once it is easy for you to keep the story for 15 seconds, you can increase this time to 30 seconds or more.
Exercise vacuum
Excellent helps to strengthen abdominal cavity muscles and is primarily concentrated on breathing.
- Stand on all four, supporting the body on the knees and angles.
- Take a deep breath.The press should be mitigated.
- Exhale.Enter the exhale process and drag the stomach for yourself.
- Keep this position for about 15-30 seconds
- Repeat 15 in 2-3 approaches per day.
Lower the legs on the chair
- Sit on a chair, straighten your shoulders, straighten your back.
- Put your hands on the sides with your stomach down.Take a deep breath.
- Exhale, and the gangster rose your knees so that they are close to the chest.
- Keep this position for 5-10 seconds.Do not around your back and do not continue at the moment when your knees are at the chest.
- Reduce your feet on the floor.Repeat 15 repetition.
Trip
Walking for beginners is another good exercise.You need to fulfill it if you want to get rid of fat on your stomach, it burns fat deposits in the whole body.A fast walk will give 30 minutes a day at least 5 times a week with your ability to look at gradual changes in your weight.This low -intensity exercise will give your heart a good burden and will help increase metabolism.
Running coward
After you have mastered a quick walk, you can move to a coward Run that will help to burn extra calories easily in the body.It will help a coward to run you physical shape, stay healthy and fight overweight.
Attitude
If you want to diversify the daily performance of the same training, you can try to run for 2-3 days a week.Running your heart will beat faster, which will help to burn more calories than walking or jog.
Cardio training
Cardiocoperation is one of the best ways to burn a lot of calories, as well as getting rid of excess in the waist.Make them for 30 minutes a day at least 4-5 times a week, and you can also reduce stress levels, increase lung size, maintain heart health and improve sleep.
Swim
The swim is a very good exercise that allows you to keep the whole organism in tone.Swimming will also improve the impact of cardio training.You need to choose the best training speed that would allow more calories to burn.At the first stage, it is best to swim at least 1-2 times a week.
Delicious products for weight loss
If you think that you are overweight, then you have to reduce carbohydrates consumption, fatty foods immediately and start eating foods rich in fibers.Below are the best products to lose weight.
- ApplesYou can use them 3-4 times a day as a replacement of foods with high carbohydrate material.
- Almonds: Rich in vitamin E and has a large number of fibers that give feeling satiety and reduces the feeling of hunger.
- Green sheet vegetables: Rich in fiber and there is little calories.They will help prevent water delays in the body.
- Avaocado: Many of the fatty acids are fiber and coin -unsaturated, which helps to divide fatty acids in energy and water.
- Cucumber: It has a high water content and a small amount of calories.
- Water melons80% water consists of water and has few calories.The watermelon will help to achieve the desired waist.
- Beans beansIt helps to improve digestion, and strengthen the muscles, reduces the feeling of hunger and prevents too much.
With a complex approach, by combining proper nutrition and training, you will see the results in a few weeks.You can do these exercises in the home itself or under a professional coach guide.If you have power and determination to make a lot of effort to get rid of fat on your stomach, then you can easily achieve this.Remember that there are no results without effort, and no exception is to get rid of extra pounds.To accelerate weight loss due to too much fat, try to avoid foods rich in rapid carbohydrates and increase calorie consumption every day due to physical activity and healthy lifestyle.For example, place the Ardder on the steps, instead of a trolley or metro, walk along the street.