Excess weight and convex belly are not only a problem for women and girls, but men are often faced with this problem. The modern rhythm of life, in which there is not enough time for full sleep and breakfast, a sedentary lifestyle and constant stress leads to problems with the figure, leading to problems with physical and psychological health.
The stomach is a classic problem area that can and should fight to reach turns in the waist, get rid of extra inches. To get rid of excess fat as quickly as possible, not to harm your health, it is better to contact a professional trainer. Too rapid weight loss can lead to health problems, such as organs.
Therefore, everything should be moderate. Below you will find simple and safe weight loss exercises and sides to perform at home. As well as the tips of specialists to speed up the process of release from excess weight.
Excess fat on the stomach and sides just doesn't slow down. This is facilitated by a number of reasons: malnutrition, genetic predisposition, inactive lifestyles, hormones. Some of them can be easily eliminated by reviewing the diet by adding physical activity and walking. But there are problems when the abdomen adjusts medical intervention and is not for plastic surgery.
Metabolism is most often impaired due to malnutrition and drinking regimen. Fasting or one or two meals a day contribute to metabolic disorders, the body reluctantly absorbs and gives carbohydrates and fats to provide energy. And also, the most important meal is breakfast, many mistakenly miss it, believing that fat will burn faster. Hence the fat stores in the abdomen, both in men and women. Everything turns out the opposite - the constant intake of food and water spreads metabolism.
Exceeded weight is the cause not only for genetic predisposition 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. The mesomorph (medium physics, with the norm of adipose tissue) is also endowed with good metabolism. But this is a person who has a strong physics, with a broader bone structure, a high percentage of fat, most often it has excess weight. Any diet, lack of exercise or rest, is immediately reflected in the adipose tissue of this type of physics.
Lack of movement is the reason why fat can be deposited with any type of constitution, age and gender. If you do not move, then do not 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 rest or before going to bed, this will consume more energy, therefore it will relieve excess weight. And fucking, it is important to keep track of the posture in a sitting position. The curved back and the deflection in the lower back, with a sedentary lifestyle, will lead to atrophy of the muscles of the abdomen. It falls forward as if it inflates, and this visually gives the visual effect of a large belly.
The problem of many people is more commonly associated with any psychological aspect, "jamming" the problem, which causes uncontrolled nutrition. Or this is facilitated by the usual ignorance of the calorie content, the fat content and the glucose composition in the products. If you eat excess, even if these are just fruits, fat on the sides are formed by excess calorie content. And this is inevitable, since the large daily calorie content of food will not have time to leave. Also, large gaps between meals contribute to overeating, as you can eat more than necessary with hunger, and saturation will not happen immediately.
Stress also plays an important role in getting overweight. It leads to overeating or hunger. And this, and otherwise, has a negative effect on metabolism. Even the diet itself is already stress, as the body is used for a certain stereotype of nutrition, and raw restrictions will provide physical and psychological discomfort. In disease, there is often a deterioration of appetite and this again provokes the accumulation of fat. Digestive organs also play a big role in the set of fat. The lack of enzymes involved in digestion and absorption of substances (fats, carbohydrates) will lead to an increase in waist volume. You should consult a doctor on this issue.
The more muscle volumes they have, the more energy is consumed. More substances are needed to eat, and with loading and restoring calories are much more burned with such muscles. Therefore, the aton (weak) muscles with low motor activity are less consumed and its excess is directed directly into subcutaneous fats.
Disruption of the endocrine system, if the cause of excess weight is in this, requires only medical intervention. This is done by the endocrinologist. You should not solve the problem yourself. The doctor will prescribe tests for certain hormones, reveal imbalances and measures to solve the problem. Exceeded weight in women may accumulate due to impaired thyroid function or taking hormonal medicines. Sometimes even contraceptives can provoke this. In men, hormonal insufficiency is possible towards increasing female hormones and reducing their own testosterone. Therefore, manifestations of secondary sexual characteristics, namely excess fat on the stomach, are possible.
Food plays a huge role in weight loss. A proper nutrition is quite possible to get rid of fat without adding physical activity. But on the contrary, no. If a malnutrition causes fat to accumulate, then the work of any exercise is unlikely to help eliminate excess lives live and sides. It is important to limit the calorie content of diet, harmful fats and fast carbohydrates (sugar) in the products. Physical activity will add additional energy consumption and speed up the result. But still the loads are secondary.
Each load in its own way affects the rate of fat burning, but only in the complex will each of them be really effective. We offer the following exercises above that can be performed at home to lose weight in your abdomen and sides.
You can lose weight only with a balanced diet with a small calorie deficiency, 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 training for burning excess subcutaneous fat from the available ones. And you do not need to run, you can do long walks, walk with a quick step of 10 km a day, or as the Japanese say, you have to take 10 thousand steps a day. This is useful for the cardiovascular system and the figure. You can easily get rid of your abdomen and sides without harm to health.
The bar is a static exercise. Such stabilization exercises include slow fibers. Of course, energy is consumed to retain the situation for a certain time. When performing the bar, lift your pelvis and hold it in this position for at least 15 seconds, try to increase the time of the exercise each time. But the highest quality fats are burned with dynamic load on long muscle fibers. We recommend that you perform the strip in dynamics, for example, consistently lift your waist and legs, as shown in the photo above.
Circuming is effective as these exercises are dynamic, include fast fibers of the rectus and external sloping muscles of the abdomen, which leads to burning fat in the abdomen and sides. The twist is performed in different versions: on the floor, on the bench, the opposite and the diagonal twist. Each of them must be done by loading the abdominal muscles and in other parts of the body and this is very important. The variety of the complex on the muscles of the press will form an elastic and toned press. The minimum number of repetitions is 15.
Respiratory exercises came to us from yoga gymnastics and is called pranayama, which means "energy management". Respiratory gymnastics enriches the lungs with oxygen and promotes fat burning. Also, gymnastics perfectly train the abdominal muscles, is an easy massage for internal organs. But the practice will help to lose weight in combination with nutrition and exercise is much more effective. When dealing with 15 minutes a day, you can increase the weight loss process over an increase in the amount of oxygen in the blood that is involved in the breakdown of fat cells in the body.
There are several methods that differ in breathing technique:
A simple and effective way to combat fat is to jump with a rope. Such workouts burn calories by increasing the heart rate, work on durability and subcutaneous fat leaves evenly from the whole body. The training should be conducted at least 30 minutes a day. You can perform interval complexes: 1 minute jumps, 1 minute break.
The second name of the hoop - it is not only able to train the muscles of the waist area, but also contributes to burning fat and helps to correct the abdomen. Thanks to the load, when the hoop classes, the pulse rises and the weight loss can be achieved not higher than by the rope or running. But the hoop does not fit everyone. With problems with the spine and inflammation of the internal organs, the hoop is contraindicated. It can only worsen the problem, so it must be abandoned. It is better for a healthy body to alternate hours with a hoop and exercise for the press, so the result will be more effective.
The weight loss process depends on the diet and overall load of the body. Because there is no local fat burning, to train the lateral muscles (sloping abdominal muscles) separately, especially when loading, it is not worth it. Everything because the fats accumulated in this area will move away from overall physical activity and work on inclined, you can increase your waist volume. The trained sloping muscles increase, visually making the waist wider. Therefore, pay more attention to the muscle of the rectus of the abdomen.
A variety of exercises for the muscles of the press will simultaneously bring the upper and lower abdomen and burn subcutaneous fat. An important role is played by the load, the exercises should literally cause burning sensations in the muscles. The last repetitions should be given with difficulty and their number should range from 15 - 30 reps. It is necessary to perform a set of exercises without rest, pause only after the end of the first round.
Folding
Burning
Lifles on the feet lie
Pelvic lifting
Diagonal