In the process of losing weight, after regular training time, the body begins to take a certain shape and becomes appropriate.In this article we will show and show what exercises you can remove the stomach and sides, including their name, the technique of execution and duration.And you also discover the secrets of how to achieve the results faster.
True, removing fat from the body in some areas is not that simple.Problem fields are especially visible when putting on your pants, as these folds try to come out.It is not entirely possible to draw a stomach yet.To get rid of them, you need to reduce the total amount of fat in the body.
Don't worry, because in this article we will show you everything you need to know how to remove extra folds from your abdomen and sides.
How to withstand excess fat in the waist
Maybe at this point you are already visiting the gym, trying to follow calories and try to be active every day.But while other places in your body are gradually entering, it happens that even the most effective way to remove the stomach and sides with great difficulty allows you to achieve at least some results.
The reason for this is a number of physiological factors.Blood circulation, metabolic rate, hormonal background and calorie consumption/burning - all of this affects how fast fat is removed from problems with problems.
Insulin resistance is the main reason that many people have a lot of fat deposits on their sides and back.
Cortisol and insulin are the main hormones that contribute to the accumulation and maintenance of fat cells in problems with problems.
Studies have shown that in men, fat is most often accumulated in the stomach, and in women in hips and buttocks.
Cortisol is also known as a stress hormone in the body.When its level is high, a group of excess adipose tissue in problems with problems occurs even faster.
Insulin is a hormone that allows sugar to penetrate cells.After eating something sweet, insulin begins to produce.
It allows sugar to penetrate the bloodstream, and from there to the cells of the body, supplying them with the energy needed for the normal functioning of all metabolic processes in the human body.If there are too much sugars, then insulin resistance is produced, which complicates glucose entry into cells.
This energy, which was not used properly, is deposited in the form of fat wherever possible, and especially in the stomach, around the waist, lower back, buttocks and buttocks.
But do not despair, because we have chosen the best ways to put our body in order.
#1.Reset excess weight
As mentioned above, the problem with fat deposits on the sides and stomach is very stubborn.She holds over her body, like a young child for her mother on the first day of the garden.
You need to think in the long -term plan.The body fat percentage should be no more than 12% for men and 17% for women, if this percentage is higher, then it will be harder to cope with excess weight.
Do not worry where the fat leaves first, until you reach the recommended interest, the main thing is for it to leave.
Try to increase the amount and improve your sleep quality if you want to lose weight in general.One study showed that those who slept only five hours a night had more fat deposits in the abdomen than those who slept eight hours.
#2.Lack of calories and proper food
Let us be honest in front of ourselves.Have you managed to maintain calorie deficiency every day?How do you know?Do you follow this or just guess?
The number of calories consumed is the most important part to get rid of the folds of fat in the stomach and sides, because without a negative balance of energy all the fat accumulated in the body has no reason to burn.
Depending on the diet, triglyceride accumulated in fat cells is separated from free fatty acids, letting them transfer to those parts of the cell that will help to burn them to produce energy.
As a result, the number of fat cells is reduced, and you are losing weight.
Exclude sugar from your diet, which will reduce the visibility of fat folds in the stomach, sides and lower back.
It was also found that eating a large amount of fructose (corn syrup, for example) increases the volume of the abdomen as a whole.
Also stay away from sweet drinks (soda, for example), as they lead to an increase in fat deposits in the abdomen.This includes dietary soda, which contains zero calories.
Make sure the diet contains a sufficient amount of beneficial fats that help get rid of stubborn fat in problems with problems.
The menu every day should have a sufficient amount of fiber.One study showed that an increase in consumption of soluble fibers by 10 g per day helps to get rid of almost 4% of visceral fat in the abdomen.
Add more protein to your diet to get rid of fat folds in the lower back.One study showed that a high protein diet helps to reduce the number of folds in the stomach.
And last but not least: reduce the amount of alcohol consumed, as it is associated with stomach fat deposition.
#3.Add to diet -burning fat products
Caffeine is an important nutrient in the fight against fat because it contributes to the production of a group of hormones called catecholamine.These include adrenaline and norepinephrine.
These hormones are needed to stimulate receptors in fat cells, increase metabolic rate and increase blood flow to adipose tissue.
The reception of additives with caffeine and other nutrients to fight fat gives a load of calorie deficiency, deafen a feeling of hunger and reduces appetite while causing fat loss through thermogenesis.
#4.Take care of the cardio
Try to be more active in everyday life.One study showed that every 15 minutes of a sedentary lifestyle leads to an increase in waist by 1.27 mm.
Try to improve and increase the quality and amount of sleep if you want to lose weight in general.One study showed that those who slept only five hours a night had more fat in the stomach than those who slept eight hours.Therefore, we sleep as it should be - we remove the stomach and sides with a minimum of effort.
Previously, it was often said that cardio "makes thick" because it burns the muscles, not the accumulated fatty acids.But this is not the case.
If there is free time, then it is best to add a small cardio of moderate intensity to your training plan - a cowardly run, riding a bike, frisby or dancing.
This will contribute to the burning of calories and get rid of folding.
And if there is not enough time, then it will be better to try cardio training at the interval, where high -intensity periods are replaced by recreation intervals or healing.
Both of these methods affect the total number of calories spent a day, helping to cause physiological changes in fatty cells, which helps to get rid of fat on the sides and abdomen.
Do not forget about strength training, but it is best to exercise alternative weight loss exercises and home sides with popular cardio training.
#5.Perform strength training
To clarify the situation - these exercises will not eliminate fat deposits unless there is calorie deficit.And they will not be a magical remedy with which you will get a beautiful and flat belly within a short time.
To get started, select those physical exercises from the list that will attract you your wish.Absolutely all exercises from the list below can be performed at home.On the break between the exercise, you can ride a bike for a variety.
Give preference to high -intensity interval training.They give the maximum effect when it comes to dumping fat and increasing muscle mass.
A set of exercises from fat to the stomach
This is not a daily training program to burn more fat, it is best to get involved in one day, alternating it by running, losing weight for a shorter period.
For each exercise, choose 30 seconds, try to perform them at first slowly, paying attention to the details.It is recommended to perform these exercises in front of the mirror so that it is possible to check the technique of performing certain movements.Remember to fix the intermediate and final results in the diary or take a photo.
1
- Access: 3-4
- Repeat: 15-20
Find the intersections for pulling pulls and let the body hang freely in a straight line in the air.Bend your knees and raise them on the hips.
Emphasis should be placed on strengthening the abdominal muscles, and not just in the rise of the hip.
2. Attraction up
- Access: 2-3
- Repetition: 6-15
No matter how strange it sounds, but the withdrawal is intended to process the abdominal muscles, especially when you pull your body up.
3. Russian twist
- Access: 3-4
- Repeat: 10 in each direction
- Sit on the mattress, bend your knees and bend back, straighten your chest and shoulders back.
- Hold the dumbbell with both hands, perform a body twist on the left, and then to the right.
- Try to make your knees resistant throughout the movement.
- To complicate this exercise, raise your feet up from the floor.
4
- Access: 3-4
- Repetition: 15 in each direction
Get a pose in terms of push.Raise the left knee as high as possible on your chest, and then slightly turn as if you are trying to touch them with the right shoulder.
Return to the starting position, and then repeat the same with the right foot.Perform all repetitions over and over.
5. The lumber
It can be done with a weight or any other weight, but you can try other weights, they are very effective in burning calories.If they are not, then try dumbbell exercises for weight loss of the whole body.
- Start with a standing position, holding a dumbbell or a weight in the chest area.
- Then slowly turn the body in one direction, at the same time clarifying.
- Consider dumbbells on the outer side of the ankle on the touch.
- Then stand up and turn your body in the other direction, raising your hands with dumbbells over your head.Movement should be like a tree cut a tree.
6. Side ribbon on elbows with pelvic lifting
- Take the position of the side bar on the elbows, place one foot on top of the other.
- Wash the pelvis from the ground and keep your body straight in the same line.
- It is necessary to strain the press and buttocks muscles and keep them throughout the movement.
- Slowly lower and lift the soil to the ground, keeping the body straight.
7. Scalolas
- Take a pose for push, keep the body directly.
- Bend the left leg in the knee and bring to the right elbow.
- Turn the knee back and immediately take the same action with the right foot.
8. Side rods with the grabbing of the hand on the side
- Take the position of the side bar, the elbow should be under the shoulder, one leg over the second.
- Wash the pelvis from the ground and run the body.
- Raise your hand up and lower it under the body in the back.
- Return to the starting position slowly.
9. Topctions "Spider-Man"
- Get a pose for push.
- Start lowering the chest to the ground, and take your left foot to the knee -cut side and bring to the elbow.
- Return to the starting position and repeat the movement with the other leg.
10. Plank with curves
- Take the position of the bar on the elbows, elbows in the same line with the shoulders, the body is run, the legs together.
- Slowly take the position of the lateral bar as you raise your hand up, allowing your feet to rotate with the body.
- At the end of the point of movement, extend, then slowly return to the starting position and return to the other side.
11. Mermaid
- You need to lie on your side and fold your legs together, leg standing.
- Put your hand behind your head.
- Then raise your feet and toasted at the same time, without lifting your hand on which you lie down from the ground.
- Tighten the press muscles before you slowly sink back to the ground.
12. Crab bridge with hands
- Take the position of the bridge, supporting your wings and feet on the floor and raising your hips from the ground.
- Raise your hips even higher, raise your right hand up and bring to the left side.
- Let the body turn with your hand.
- Return to the starting position, do the same on the right side with your left hand.
13. Return the body with an elastic band
- For this exercise, you will need an elastic gum, approximately fixed to the chest level.
- Keep your hands extended in front of your chest, holding the gum glove.
- Then pull the elastic band, turning the body from the wall, tighten the press muscles, while the legs are left without movement.
- Return to the starting position, and then repeat on the other side.
14. Body return to Fitball
- Place the top of the back in the fitball, bend your knees and place on the floor.
- In your stretched arms, you can hold a dumbbell or a ball.
- Then slowly start turning your arms stretched upside down and body from side to side.
- Tighten your abdominal muscles and buttocks when performing curves.
15.
- Wrap an elastic gum in the abdomen.
- Take the handle in your hands and hold them at the chest level, extending the arms forward.Shoulder width of the legs.
- Tighten the press and buttocks muscles and pull the elastic itself.The knees are slightly bent, the body is straight.
- Expand the arms forward and repeat the movement.
16. Planck with touch of the legs of the foot
- Take a pose for push, hands on the same level as shoulders, legs together.
- Based on the left foot, get right to left and touch your feet with your left hand.
- Lies in this position for a second and place your leg and arm in place.
- Do the same with your left foot and right hand.
#6.Try high -intensity circular training
The best way to use strength training and exercises for burning fat in the stomach and sides is to structure them in circular training.
And there are several reasons:
- Burning calorie growth and metabolic effect;
- Enlarged blood circulation, heartbeat and catecholamine emission;
- Short and intense training increases the effectiveness of the time used;
- Tone and develop muscle when burning fat.
Here is a small but effective fat burning training with a set of exercises from folds on the sides, lower back and abdomen.Just finish the first cycle without stopping for 10 minutes, relax for 2-3 minutes, and then go to 2 and execute it in 10 minutes.
This is a exhausted, hard workout style for 20 minutes, but in any case it will bring results.
Cycle #1
| Order | exercise | RECAPITULATION |
| A1 | Tula | 10 |
| A2 | CUP | 10 |
| A3 | Pushing -ups | 10 |
| A4 | spikes | 10 |
Cycle #2
| Order | exercise | RECAPITULATION |
| A1 | Gemini Girey | 10 |
| A2 | Horizontal block insertion | 10 |
| A3 | Squats with a bar | 10 |
| A4 | Army Army | 10 |
cONcluSiON
At first glance, it may seem that it is not so easy to get rid of folds on the sides, in the lower abdomen and back.An effective training plane, knowledge of physiological processes of fat loss, proper nutrition is the key to reaching a beautiful, thin waist that can be proud of.
Remember that it will be possible to direct these folds only when the total percentage of fat in the body decreases.
Now that you know everything, it's time to act and get the desired results.