How to remove the stomach and fatty folds on the sides?A quick and effective way to tighten the size and the sides exists.A simple weight loss exercise complex can be done at home.
In the fight against overweight, you can notice that the fat of the abdomen, the hips and the sides left last.
Additional centimeters on the stomach, hips, sides.Diet and home exercises
A special diet and a home exercise complex give a good result.After the advice below with the photo, you can choose an effective and simple method.It all depends on the initial quantity of fat reserves, your determination and your perseverance.
Important.Before choosing special exercises to lose weight, legs, sides, it is necessary to understand that any competent diet and active physical activity cannot be directed exclusively to the abdomen, sides or hips.
- Other parts of the body are safe.
- Home exercises should be done regularly!
- The appropriate diet is used!
Causes of fat in size
A small amount of fat deposits is the norm, as it is used to protect the bones and internal organs.But an excess should be a subject of serious anxiety.You can get rid of excess weight with a low carbon formation and diet.But first, we will deal with the reasons:
Bad metabolism
With age, metabolism slows down, which leads to an active whole of excessive weight.Women are more predisposed to this than men.You may have been surprised to know why some of your friends eat frits and sweets, 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.
Genetic
It is proven that the fat cells of the body depend on your genes, or rather on their number.If your grandparents or parents have an overweight, you will have the same problem.There are 2 types of body structure: in the form of a pear and apple -shaped.If your body is in the shape of a pear, the weight accumulates in the lower body, for example, on the buttocks.If the body is in the shape of a apple, then the fat accumulates in the abdomen.
Sitting lifestyle
If you are carrying out a sedentary lifestyle and do not perform physical exercises, most of the time going to the TV or computer, you will inevitably win too much in the coming years.
Cuffly
If you eat more than you should, be sure to gain weight.If overeating is combined with a sedentary lifestyle, you get the shortest time and you can easily add weight.
Incorrect posture in a sitting position
If you do not monitor the accuracy of the posture and you always bme, when you sit down, be sure to accumulate fat deposits in the abdomen.You must always sit down, holding your back in direct position.
Stress and illness
Stress is one of the main reasons for fat accumulation on size.Stress increases cortisol level in the body, which leads to the appearance of additional centimeters.Diseases such as breast cancer, sleep apnea, high blood pressure, cardiovascular disease and diabetes in women accumulate fatty deposits in the abdominal area.
Weak muscles
If the abdominal muscles are flaccid, you can easily accumulate an excess in this area.
Hormonal changes
When the age of a woman approaches the average, the amount of fat in the body begins to increase proportionally to the body weight.The risk of accumulation of fat around size increases during menopause.In women, hormones play an important role in regulating the fat level in the body.
The most effective exercises to lose weight and sides
It is the best set of exercises that will help make a flat stomach at home, because it consists not only in twisting the press, and it also includes intense exercises that contribute to rapid fat combustion not only on the stomach.But you must clearly understand that the effect will be stronger and most notable, the more efforts you make and the more in detail you are approaching the question of fat combustion.This means that, with the courses, you will observe appropriate nutrition and will not be precipitated towards extremes, for example, resorting to low -calories diets that compare the hunger strike.
Twist
There are no popular movements to twist the press.It is not the most effective, but it will help you strengthen the muscles of the bark if you combine it with the right diet, and in a short time, you will see the results.
- Lie on the carpet facing upwards.Fold your knees, the feet should be on the ground with the entire surface.
- Make your hands behind your head.
- Inhale deeply and tear off the upper body from the ground.Exhale when you get up.
- Inspire when you fall back into the starting position.Breathe when you lower the body to the ground.
- Make 10 repetitions, then repeat in 2-3 approaches.
Reverse torsion
- Lie on the carpet facing upwards.Fold your knees, the feet should be on the ground with the entire surface.
- Lower your hands along the body.
- Lift your legs so that the hips are perpendicular to the ground.
- Lift the back of the back so that the knees move to the chest.
- Inspire when you put your legs on the ground.Exhale when you tear your back from the ground and bring your knees to your chest.
- Make 10 repetitions in 3 approaches.
Oblique torsion
The movement is very similar to ordinary torsion, but here you will have to turn one shoulder to the other.
- Lie on the carpet, put your hands near your head.
- Fold your knees so that the feet do not touch the floor.
- Lift the upper body as with an ordinary twist, turning the right shoulder to the left.The left side of the body must be on the ground.
- Repeat the movement on the other side.Turn the left in the shoulder to the right, without tearing the right side of the body of the ground.
- Make 10 to 12 repetitions.
Twist
- Lie on the carpet facing upwards.Stretch your legs and cross them.
- Make the same movements as when making ordinary twists and turns.
- Inspire when you lower the body and cross your legs.Exhale when you get up.
- Make 10 to 15 repetitions in 3 consecutive approaches.
Lateral torsion
It is very similar to lateral torsion.The only difference is that here you need to raise your right leg when you move your left shoulder to the right and vice versa.Make 10 to 12 repetitions for each side in 2 approaches in a row.
Bike
- Lie on the floor or carpet.Hold your hands respectively on the left and right side of the head.
- Lift your legs and fold them on your knees.
- Pull the right knee on the chest.By raising your right knee, you should try to reach their left elbow.
- Shine the right leg and pull your left knee on your chest.Lift the upper body and make sure the right elbow touches the left knee.
- Make 10 to 12 repetitions for both sides in 2 consecutive approaches.
Planck with towers
This movement aims to work on the lower part of the back, hips and press.
- Take the bar position on the floor or carpet so that the knees and elbows are on the ground.
- The gaze is directed forward and the neck and spine are built in a single line.
- Hold your knees from the ground and put your feet on the socks.
- Hold this position for about 30 seconds.Be sure to breathe normally during lessons.
- Now alternately go to the position of the sidebar for each side of the body for 30 seconds.
Planck with a tour
- Lie on the ground on the side.
- Move the body weight to the elbow or the right arm and the right leg.Make sure the right hand is folded at right angles.
- Put the left leg to the right.Keep your legs straight.Raise your hips.
- Hold this position for about 30 seconds.If you have experience in making this movement, you can keep the position for 1 to 2 minutes.
- Repeat the exercise on the other side.
Lunches with towers
If you are just starting to work on the press, you must first try the slots by turning the body.
- Take a step forward with your left foot and fold it with the knee.You will feel a section at the back of the right thigh.
- Lift your arms forward parallel to the ground.
- Take a big step forward with your left foot and sit down, as if you were sitting on an imaginary chair.The right leg must remain behind and be put on the toes.
- Make sure the back is in direct position.
- Rush with another foot.
- Make 15 rehearsals.
Tilting on the sides
- Go straight, legs together.Raise your arms on your head and fold them together.
- Tilt the torso to the left as much as possible so that you feel a stretch on the right side of the body.Hold this position for 15 seconds.
- Back to the starting position.
- Repeat the exercise for the right body side.Take in position for 15 seconds.
- As soon as it becomes easy for you to keep the situation for 15 seconds, you can increase this time to 30 seconds or more.
Empty of the exercise
Excellent helps strengthen the muscles of the abdominal cavity and mainly focuses on breathing.
- Hold on all fours, supporting the body on the knees and elbows.
- Take a deep inspiration.The press must be relaxed.
- Exhale.Tighten in the expiration process and attract your stomach in yourself.
- Hold this position for about 15-30 seconds
- Make 15 repetitions 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 palms.Take a deep inspiration.
- Exhale and the gangster lift your knees so that they are close to the chest.
- Hold this position for 5 to 10 seconds.Do not get around your back and do not lean forward when your knees are on the chest.
- Lower your legs to the ground.Make 15 rehearsals.
Walk
Walk is another good exercise for beginners.You have to do it if you want to get rid of the fat on your stomach, it burns fat deposits throughout your body.The fast walk 30 minutes a day at least 5 times a week will allow you to observe progressive changes in your weight.This low intensity exercise will give your heart a good charge and will help increase metabolism.
Run a coward
After controlling a fast walk, you can switch to a loose race that will easily burn additional calories in the body.The management of a coward will help you maintain the physical form, stay healthy and fight overweight.
Running
If you want to diversify daily monotonous performance of the same training, you can try to run 2-3 days a week.Running will make your heart beat faster, which will help burn more calories than walking or jogging.
Cardio training
Cardiocoperation is one of the best ways to burn a lot of calories, as well as get rid of excess size.Perform them for 30 minutes a day at least 4 to 5 times a week, and you can also reduce stress levels, increase the volume of lungs, maintain heart health and improve sleep.
Swimming
Swimming is a very good exercise that allows you to maintain the entire organism.Swimming will also improve the effect of cardio training.You must choose the optimal rhythm of the training that would allow more calories to burn.At the initial stage, it is better to swim at least 1 to 2 times a week.
Delicious products for weight loss
If you think you have an overweight, you should immediately reduce the consumption of carbohydrates, fatty foods and start consuming fiber -rich foods.You will find below the products that will best help to lose weight.
- Apples: You can use them 3-4 times a day to replace food with a high carbohydrate content.
- Almond: Rich in vitamin E and contains a large number of fibers that give a feeling of satiety and reduce the feeling of hunger.
- Green: rich in fiber and contain very few calories.They will help prevent water delay in the body.
- Lawyer: Contains a large amount of saturated and mono fatty acids, which helps divide fatty acids into energy and water.
- Cucumber: has a high water content and a very small amount of calories.
- Watermelon: 80% water consists of water and contains very few calories.The watermelon will help reach the desired size.
- Beans: Help improving digestion and also strengthens muscles, reduces hunger feeling and prevents overeating.
With a complex approach, combining nutrition and appropriate training, you will see the results in a few weeks.You can do these exercises at home yourself or under the direction of a professional coach.If you have the will and the determination to make a lot of effort to get rid of fat on your stomach, you can easily achieve it yourself.Remember that there are no efforts effortlessly and that getting rid of the extra pounds is no exception.To speed up weight loss due to excess fat, try to avoid foods rich in rapid carbohydrates and increase the consumption of calories every day due to physical activity and a healthy lifestyle.For example, replace the elevator on a walk on the steps, instead of a trolleybus or a metro, walk along the street.