Overweight and swollen abdomen are a problem not only for women and girls, but also for men, but they often face this problem. Modern life is a rhythm where there is not enough time to sleep and breakfast, sedentary lifestyle and constant stress leads to the problems of the diagram, which causes the problems of physical and psychological health.
The stomach is a classic problem area where they can fight and fight to get rid of extra centimeters in the waist. To get rid of excess fats as quickly as possible and it is better to contact a professional coach. Too fast weight loss can lead to health problems, for example to omit organs.
Therefore, everything must be moderate. Below you will find simple and safe exercises for weight loss and pages for home action. And the advice of professionals to accelerate the process of getting rid of overweight.
Causes of fats on the stomach and side
Excess fat of the stomach and sides is not delayed. There are many reasons for this easier: inadequate nutrition, genetic predisposition, inactive lifestyle, hormones. Some can easily be eliminated by reviewing your diet by adding exercise and walking. But there are problems when repairing your abdomen requires medical intervention and not about plastic surgery.
Bad metabolism
Metabolism is most often disturbed by malnutrition and alcohol consumption. Fasting or one, two meals a day contributes to metabolism disorders, the body is reluctant to digest and give carbohydrates and fats to provide energy. And the most important meal is breakfast, many people are mistakenly missing if they think the fats burn faster. Therefore, abdominal fat stocks, both men and women. Everything is the other way around - continuous intake of food and water dispels metabolism.
Genetics
Overweight is not only the genetic predisposition and the heritage, but also the cause of the body. In a very thin person (in a thin body, with low fats in the body), metabolism is the fastest. Mesomorphic (with average physics, adipose tissue) also has good metabolism. But this is a person who has a strong body, a wider bone structure, high -fat, most often excessive weight. The lack of any diet, load or rest is immediately reflected in this type of physics adipose tissue.
Sedentary lifestyle and incorrect posture
Lack of movement is the reason why fat is any type of constitution, age and not. If you do not move, do not spend energy. If the nutrients obtained with food are not used as the energy of life, they are deposited in fat.
You have to walk more or walk during breaks or go to bed, which will spend more energy, so it relieves overweight. And fucking, it is important to watch the posture in a sitting position. The lower part of the screw back and the difference, with a sedentary lifestyle, leads to the atrophy of the abdominal muscles. It falls forward as if it were inflated, which visually gives the visual effect of a large abdomen.
Survivor
Many people have a more common problem with all the psychological aspects of the problem, "stuck" that causes uncontrolled meals. Or this is facilitated by the usual ignorance of calorie content, fat content and glucose composition in products. If you eat overdue, even if they are only fruits, the side of the fat comes from the surplus of calories. And this is inevitable because the high daily calorie content will not have time to leave. In addition, the great deficiencies between meals contribute to over -performance, as it can consume more than the hunger and the saturation will not take place immediately.
Stress and illness
Stress also plays an important role in obtaining overweight. Leads to exaggeration or starvation. All of this and another negatively affect your metabolism. Even a diet is stressed because the body is used for a certain stereotype of nutrition and strict restrictions cause physical and psychological discomfort. In the case of diseases, the deterioration of appetite is often the case, which again triggers the accumulation of fat. Digestive disorders also play a major role in fat content. The lack of enzymes involved in digestive and digestive substances (fats, carbohydrates) leads to an increase in waist volume. You should consult a doctor on this issue.
Little muscles
The more muscle amount, the more energy they spend. They need more materials for their nutrition, and with load and recovery, calories are much more burned with such muscles. Therefore, atonic (weak) muscles, with low motor activity, less energy, and its excess is directly directed into subcutaneous fat.
Hormonal changes
Violation of the endocrine system, if the cause of excessive weight is in this, requires only medical intervention. This is done by the endocrinologist. You should not solve the problem yourself. The doctor prescribes tests for certain hormones and shows balance and measures to solve the problem. In women, overweight may be accumulated due to the functioning of impaired thyroid gland or taking hormonal drugs. Sometimes even contraceptives can provoke this. In men, hormonal failure is possible to increase female hormones and reduce their own testosterone. Therefore, secondary sexual properties are possible, namely excess fat of the stomach.
Is it possible to get rid of fats on the waist on a proper nutrition?
Food plays a huge role in losing weight. One of the right nutrition without fat, without adding physical activity. But on the contrary - no. If inadequate nutrition provoked fat accumulation, it will probably not help to remove excessive fat on the live and side. It is important to limit the calorie content of the diet, harmful fats and rapid carbohydrates (sugar) in products. Physical activity will add additional energy consumption and accelerate the result. But still, the cargo is secondary.
The efficiency of different exercises for the stomach and sides of fat burns
Each load in its own way affects the rate of fat burning, but only in the complex will be very effective. We offer the following exercises that can be done at home to lose weight on the abdomen and pages.
Running or walking
With only a balanced diet, you can lose weight with a little calorie deficiency, but they sat down to add the best fatty burns, increase the deficiency and accelerate the weight loss process. Running is the most effective workout for burning excess subcutaneous fats from available products. And you don't have to run, you can take long walks, take a fast step of 10 km a day, or as the Japanese say you have to take 10, 000 steps a day. This is useful for the cardiovascular system and the figure. You can easily get rid of the abdomen and the side without damaging your health.
Planck practice
The bar is a static practice. Such stabilization exercises include slow fibers. Of course, energy is used for a certain period of time to maintain the situation. When performing the rod, raise the pool and keep it in the position for at least 15 seconds, try to increase the exercise time every time. But the most appropriate, fats are burned on long muscle fibers with dynamic loads. It is recommended that you perform the lane in Dynamics, for example, alternately lift the cross and leg as shown in the picture above.
Twisting
The twist is effective as these exercises are dynamic, including the rapid fibers of the rectum and abdomen, which leads to burning fats of the abdomen and sides. The twist is performed in various versions: the floor, the bench, the inverted and diagonal twisting. Each must be driven in the abdominal muscles and other parts of the body, and this is very important. The complex diversity will be the elastic and toned press of the press muscles. The minimum number of repetitions is 15.
Respiratory gymnastics
Respiratory exercises came to us from yogic gymnastics, and this is called Pranayama, which means "energy management". Respiratory gymnastics enriches the lungs with oxygen and promotes fat burning. In addition, gymnastics perfectly trains the abdominal muscles, light massage for internal organs. However, exercise combines with nutrition and physical exercises helps to lose weight, much more effective. You can turn on the weight loss process for 15 minutes a day, increasing the amount of blood oxygen that is involved in the breakdown of the body's fat cells.
Many methods are different in breathing techniques:
- Qigong;
- Strelnikova and others gymnastics.
Stand
A simple and effective way to overcome fat jumps with the rope. Such a workout burns calories by increasing the pulse, endeavor work and subcutaneous fat leave the whole body evenly. The training should take at least 30 minutes a day. Complete interval complexes: 1 minute jump, 1 minute rest.
Gym
The second name of the hoop - not only is it capable of training the muscles of the waist area, but also contributes to fat burning and contributes to the abdomen adjustment. Thanks to the load, when the hoop classes, the pulse rises and weight loss is no worse than the rope or running. But the hoop doesn't match everyone. Problems with inflammation of the spine and internal organs are contraindicated in the ring. You can only aggravate the problem, so you have to leave it. It is better to have a healthy body with alternative classes, hoops and press exercises, so the result will be more effective.
Tilt
The weight loss process depends on the diet and the full load of the body. Since there is no local fat burning, the side muscles (oblique abdominal muscles) for separate workouts, especially with load, are not worth it. All of this is because the fat accumulated in this area moves from overall physical activity and works on oblique work and can increase the waist. The trained oblique muscles grow and visually make the waist wider. Therefore, pay more attention to the abdomen's rectal muscle.
The exercises lying on the floor
Various exercises in the press muscles at the same time tune the top and lower part of the abdomen and burn subcutaneous fat. Exercise plays an important role, and exercises need to be literally burning feelings in the muscles. The latest repetitions should be given with difficulty and their number should change depending on 15-30 repetitions. There is a need for a practice set without relaxation, only to take a break after the end of the first lap.
Training program for fat burning on the stomach and on the site
- Twisted on an oblique bench 3 x 30;
- Screw on the floor 3 x 30;
- Legs raises in 3 x 30;
- The legs of the legs at the stop of 3 x 30 rods;
- The leg landing on an oblique bench is 3 x 20 - 30;
- Diagonal twisting "bike" 3 x 40;
- Folding 3 x 30;
- "Burning" lie, short twist 3 x 40;
- Reverse twist, raising the legs 3 x 30;
- Side screw 3 x 30;
- Planck, 1 minute 3.
Practice complex for home execution
A folding
- Lying on the floor, the arms started behind the head, the legs straightened;
- Breathing: At the expense of the press, we destroy the back of the round while leading to the knees to the canopy of the canopy. Your hands in front of you;
- Inhalation: We fall smoothly into the starting position.
Burning lie
- Earth, his palm is blocked by his head, the knee bends. Legs in the stop;
- Breathing: We bounce the blades to the matchbox with short and fast motion. His chin looks up without sticking to the collar;
- Inhhale: We return to the blades. The exercise is done at a quick pace to feel the muscles burn.
The life of the legs lies
- Lying on the floor, the palms are placed under the pelvis area to remove the load from the lower lower part. The legs are straight, to simplify the technique to simplify the rise of bent knee;
- Breathing: Raise the straight legs in a position perpendicular to the floor, the lower back should not come out of the floor;
- Inhrale: Smoothly lower your feet to the floor, keeping the tension of the abdominal muscles.
A brief lifting of the pelvis
- Practice is like lying on the upper belly, performed as a burning sensation;
- Breathing: with short and fast movements, raising the pelvis to the matchstick without tearing the lower backrest;
- Inhalation: Below is relaxation, lower the pool smoothly without hitting the coccyx.
Diagonal twist
- Dynamic exercise without interruption, 30-40 repetitions for burning sensation;
- The palm under his head, ripped off the flat blades from the floor and holds the situation during exercise. The knee bent, hold the canopy;
- Breathing: transforms into a diagonal, stretching out the elbows of one hand to the opposite knee without touching it. In this case, another leg is straightened in the knee without touching the floor, the canopy remains;
- Inhhale: Turning the center without interruption, change the twist to the opposite side.