Effective exercises for weight loss and sides

Causes of stomach fat and alongsideExcess fat in the stomach and alongside is simply not delayed. This is facilitated by a certain number of reasons: incorrect nutrition, genetic predisposition, an inactive lifestyle, hormones. Some of them can be easily eliminated by revising the diet by adding physical activity and walking. But there are problems when correction of the abdomen requires medical intervention and does not concern plastic surgery.

Bad metabolismMetabolism is most often disrupted due to malnutrition and the mode of alcohol consumption. Fasting, or one - two meals a day, contributes to metabolic disorders, the body digests forced and gives carbohydrates and fats to provide energy. And also, the most important meal is breakfast, many miss it, believing that fats will burn faster. Hence fat stocks in the abdomen, both in men and women. Everything turns out to be the constant contribution of food and water disperses metabolism.

GeneticExcess weight is the cause not only of genetic predisposition and heredity, but also the constitution of the body. In a very thin person (thin physical, with a low percentage of fat in the body), metabolism is the fastest. The mesomorph (average physical, with the standard of adipose tissue) also has a good metabolism. But it is a person who has a strong physique, with a wider bone structure, a high percentage of fat, most often earns an excess weight. Any diet, lack of load or rest, is immediately reflected in the adipose tissue of this type of physics.

Sedentary lifestyle and incorrect postureLack of movement is the reason why fat can be deposited with any type of constitution, age and sex. If you don't move, don't spend energy. If the nutrients obtained with foods are not used as energy for life, they are deposited in the form of fat.You should walk more or walk during a break or before bedtime, it will spend more energy, therefore, will relieve excessive weight. And damn, it is important to monitor the posture in a sitting position. The twisted back and the deviation in the lower back, with a sedentary lifestyle, will lead to an atrophy of the muscles of the abdomen. He falls forward, as swollen, and this visually gives the visual effect of a large abdomen.

CufflyThe problem of many people is more often associated with any psychological aspect, "scrambling" of the problem, which causes an uncontrolled diet. Or this is facilitated by the usual ignorance of the calorie content, the fat content and the composition of glucose in the products. If you eat excesses, even if they are only fruits, the fat on the sides is formed from an excess of calories. And this is inevitable, because the large daily calorie content of food will not have time to leave. In addition, the big gaps between meals contribute to supercharging, because with hunger, you can eat more than necessary, and saturation will not occur immediately.

Stress and illnessStress also plays an important role in obtaining overweight. It leads to overeating or famine. This and another negatively affect metabolism. Even a diet itself is already stressed, because the body is used at a certain stereotype of nutrition, and severe restrictions will produce physical and psychological discomfort. In diseases, the deterioration of appetite often occurs, which again causes fat accumulation. Digestive organ disorders also play an important role in the whole of fat. The absence of enzymes which participate in digestion and digested substances (fats, carbohydrates) will lead to an increase in size volume. In this case, you must consult a doctor.

Few musclesThe more muscle volumes, the more energy there is. For their nutrition, more substances are necessary and with the load and catering, the calories are much more burned with such muscles. Consequently, the atonic (weak) muscles, with a low motor activity, are less energy spent and its excess is directed directly to subcutaneous fat.

Hormonal changesThe violation of the endocrine system, if the cause of an excess weight is there, requires only a medical intervention. This is done by the endocrinologist. You should not solve the problem yourself. The doctor will prescribe tests for certain hormones, will reveal an imbalance and measures to solve the problem. Excess weight in women can accumulate due to an impairment of thyroid function or the taking of hormonal medications. Sometimes even contraceptives can cause this. In men, hormonal insufficiency is possible in the sense of increasing female hormones and reducing their own testosterone. Consequently, manifestations of secondary sexual characteristics are possible, namely excess fat on the stomach.

Is it possible to get rid of fat on size on appropriate nutritionFood plays a huge role in weight loss. Appropriate nutrition is quite possible to get rid of fat, without adding physical activity. But on the contrary - no. If poor nutrition caused fat accumulation, the performance of any exercise is not likely to help eliminate excess fat live and on the sides. 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 charges are secondary.

The effectiveness of different exercises to burn fat on the stomach and the sidesEach charge in its own way affects the fat combustion rate, but only in the complex, each of them will be really effective. We offer the following exercises below which can be done at home to lose weight in the abdomen and sides.

Run or walkYou can lose weight with only a balanced diet with a small shortage of calories, but they sat to add the best exercises to burn fat, you can increase the deficit and speed up the weight loss process. Running is the most effective training for burning the excess of subcutaneous fats from those available. And it is not necessary to run, you can make long walks, walk with a quick step of 10 km per day, or as the Japanese say, you have to take 10, 000 steps in a day. This is useful for the cardiovascular system and for the figure. You can easily get rid of the abdomen and the sides without any difficulty in health.

Planck exerciseThe bar is a static exercise. Such stabilization exercises include slow fibers. Of course, energy is spent to hold the situation for a while. When you do the bar, lift the pelvis and keep it in this position for at least 15 seconds, try to increase the time for the exercise each time. But the greatest quality, the fats are burned with a dynamic load, on long muscle fibers. We recommend that you make the bar in Dynamics, for example, to alternately lift the cross and the leg, as indicated in the image above.

TwistThe torsion is effective in that these exercises are dynamic, include rapid rectus fibers and external oblique muscles of the abdomen, which causes burning fat to the abdomen and sides. The torsion is carried out in different versions: on the ground, on the bench, the reverse and diagonal torsion. Each of them must be carried out by altering the abdominal muscles, and on other parts of the body and this is very important. The diversity of the press muscles will form an elastic and tonic press. The minimum number of repetitions is 15.

Respiratory gymnasticsThe respiratory exercises came to us from the gymnastics of the yogis, and his name is Pranayama, which means "energy management". Respiratory gymnastics enriches the lungs with oxygen, and it promotes the combustion of fats. In addition, gymnastics perfectly leads to abdominal muscles, is an easy massage for internal organs. But practice will help lose weight in combination with nutrition and physical exercises is much more effective. When you are engaged in 15 minutes a day, you can strengthen the weight loss process, on an increase in the amount of oxygen in the blood, which is involved in the degradation of fatty cells in the body.There are several methods that differ in the breathing technique:Qigong;Strelnikova and other gymnastics.

ShelfA simple and effective way to fight fat is to jump with a rope. Such training burns calories by increasing the pulse, working on endurance occurs and subcutaneous fats start uniformly throughout the body. The training must take place at least 30 minutes a day. You can make interval complexes: 1 minute of jumps, 1 minute of rest.

GymnasticsThe second name of the hoop - it is able not only to form the size muscles, but also contributes to the combustion of fats and helps to adjust the abdomen. Thanks to the load, when the courses with a hoop, the impulse increases and the weight loss cannot be obtained worse than the rope or the race. But the hoop is not suitable for everyone. With problems with the spine and inflammation of the internal organs, the hoop is contraindicated. He can only worsen the problem, so he must be abandoned. It is preferable for a healthy body to alternate classes with a hoop and exercises for the press, so the result will be more effective.

InclinationThe weight loss process depends on the diet and the overall load on the body. Since there is no burn of local fats, to train separately, the lateral muscles (oblique abdominal muscles), in particular with us, by fascinating, are not worth it. All because the fats accumulated in this area will move away from general physical activity, and working on oblique those, you can increase size volumes. The trained oblique muscles increase, visually making the size wider. Therefore, pay more attention to the rectus muscle of the abdomen.

Exercises lying on the groundA variety of exercises for the press muscles will simultaneously bring the tone of the up and bottom of the abdomen and will burn subcutaneous fat. An important role is played by the load, exercises should literally cause burning sensations in the muscles. The latest rehearsals must be given with difficulty and their number should vary from 15 to 30 repetitions. It is necessary to perform a set of restless exercises, does not stop until the end of the first circle.

Training program to burn fats in the stomach and alongsideTo twist on an inclined bench 3 x 30;To twist on the ground 3 x 30;Leg elevators in 3 x 30 visa;Land the legs stopped on the bars of 3 x 30;Land the legs on an inclined bench 3 x 20 - 30;"Bicycle" of diagonal torsion 3 x 40;Folding 3 x 30;"Burning" lie, short torsion 3 x 40;Reverse twist, lifting the legs 3 x 30;The 3 x 30 side key;Planck, 1 minute in 3 approaches.

Exercise complex for home executionA foldLying on the ground, the arms started behind the head, the legs are straightened;Expire: At the expense of the press, we will tear our backs, at the same time, we drive our knees to the chest of the canopy. Hands in front of you;Inhale: we gently fall into the starting position.Burning MouxBy sleeping, the palms are blocked by the head, the knees are folded. Feet in the stop on the ground;Exhale: With a short and fast movement, we will tear the shoulder blades on the matchbox. The chin looks up without hanging on the collarbone;Inhale: we return to the shoulder blades. The exercise is carried out at a rapid pace, the feeling of burning in the muscles.The leg raids are foundLying on the ground, the palms that we put under the pelvic area to remove the load from the lower back. The legs are straight, to simplify the technique, you can climb the bent knees;Exhale: lift your legs straight, in a position perpendicular to the ground, the lower back should not detach from the ground;Inspire: we gently lower our legs on the ground, holding the tension of the abdominal muscles.Short lifting of the basinThe exercise is like burning lying on the top of the abdomen, carried out at a burning sensation;Exhale: made by short and fast movements, lifting the pelvis on a match box, without tearing the lower back;Inspire: relaxation below, lower the pelvis gently, without hitting the coccyx.Diagonal torsionDynamic exercise, carried out without breaks, at a burning sensation of 30 to 40 repetitions;The palms under the head, tear off the shoulder blades from the ground, holding the position throughout the exercise. The knees are folded, hold their canopy;Exhale: we transform into a diagonal, stretch the elbow with a hand with the opposite knee, without touching it. In this case, another leg straightens up in the knee, without touching the ground, the canopy remains;Inhale: By turning through the center without break, we change the torsion on the opposite side.