How to remove the stomach and fat fractures on the sides?There is a quick and effective way to tighten the waist and sides.You can perform complex simple weighting at home.
In the fight against overweight, you can notice that fat from your abdomen, hips and sides are last.
Increase centimeters on the stomach, hips, sides.Diet and home exercises
A special diet and complex home exercises give good results.Following the advice below with the image, you can choose a successful and simple method.It all depends on the original amount of fat, your decision and perseverance.
Important.Before choosing special home exercises to lose weight, feet, sides, it is necessary to understand that all qualified diet and active exercise cannot be directed solely to the abdomen, sides or hips.
- Other body parts will certainly participate.
- House exercises should go regularly!
- Appropriate diet is used!
Causes of fat in the waist
A small amount of fat deposits is the norm as it serves to protect bone and internal organs.But excess should be the subject of serious anxiety.You can get rid of excess weight with training and low carbon diet.But first we will deal with the reasons:
Poor metabolism
With age, metabolism slows down and this leads to active excess weight.Women tend to date but men.You may have surprised why some of your friends eat fried and sweet, but in most cases they have a flat stomach and you always collect fat in this area.The main reason is that your friends have a higher metabolism compared to yours.
Genetics
It is proven that fat cells in the body are dependent on your genes, or rather the number.If your grandfather or grandfather or parents have too heavy, you will have the same problem.There are 2 types of bodybuilding: in the form of pear and in the form of apple.If your body is pear -shaped, then weight accumulates in the lower body, for example on the buttocks.If the body is in the form of apple, then fat accumulates in the abdomen.
A sitting lifestyle
If you live a sedentary lifestyle and do not exercise, spend most of your time on TV or computer, then you will inevitably get too much in the coming years.
Associate
If you eat more than you should, be sure to gain weight.If ofeating is combined with a sedentary lifestyle, you get on the shortest possible time and you can easily add weight.
Inappropriate body position in a sitting position
If you do not follow the correctness of posture and always bend, when you sit, be sure to accumulate fat drops in the abdomen.You should always sit and keep your back in direct position.
Stress and illness
Stress is one of the main reasons for the accumulation of fat per waist.Stress increases the amount of cortisol in the body, which leads to increasing centimeters are appearance.Diseases such as breast cancer, sleep apnea, arterial hypertension, cardiovascular disease and diabetes in women collect fatty drops in the abdominal area.
Weak muscles
If the abdominal muscles are weak, you can easily collect excess in this area.
Hormonal changes
As the age of a woman approaches the average, fat in the body begins to increase in proportion to body weight.The risk of fat accumulation of waist increases with menopause.In women, hormones play an important role in controlling fat levels in the body.
The most effective exercises to lose weight and sides
This is the best exercise set that will help to create a flat stomach at home because it consists not only by turning the sheets, and it also involves intense exercises that promote speed fat burning not only on the stomach.But you must clearly understand that the effects become stronger and prominent, the more effort you do and the more approach the issue of fat burning.This means that, along with categories, you will monitor the right nutrition and will not be accelerated to extremes, for example, resort to a low diet that compare the hunger strike.
Revolution
There are no popular movements but to turn the press.It is not the most effective, but it will help you strengthen muscle bark if you combine it with the right diet and in a short time you see the results.
- Lie on the carpet face up.Bend your knees, your feet should be on the floor with the entire surface.
- Make your hands behind the head.
- Inhale deeply and tear off the upper body of the floor.Breathe from yourself as you rise.
- Inhale when you fall back to the starting position.Take your breath when lowering your body on the floor.
- Make 10 repetitions and then repeat in 2-3 methods.
Vastly rotation
- Lie on the carpet face up.Bend your knees, your feet should be on the floor with the entire surface.
- Lower your hands along the body.
- Lift your feet up so that the hips are perpendicular to the floor.
- Lift the bottom of the back so that your knees move towards the chest.
- Inhale when you put your feet on the floor.Inhale when you tear your back from the floor and move your knees on the chest.
- Make 10 repetitions in 3 methods.
Cherished rotation
The movement is very similar to the usual rotation, but here you have to turn one shoulder to the other.
- Lie on the carpet, get in your head.
- Bend your knees so that your feet do not touch the floor.
- Lift the upper body as with the usual rotation and turn the right shoulder to the left.The left side of the body should be on the floor.
- Repeat the movement for the other side.Turn left into the shoulder to the right, without tearing the right side of the body from the floor.
- Make 10-12 repetitions.
Turn with lift legs
- Lie on the carpet face up.Stretch your feet up and cross them.
- Do the same movements as when you perform ordinary tangles.
- Inhale when you lower your body and cross your feet.Breathe from yourself as you rise.
- Make 10-15 repetitions in 3 consecutive methods.
Sides of rotation
It is very similar to the spin side.The only difference is that here you have to raise your right foot when you move your left shoulder to the right and vice versa.Make 10-12 repetitions for each side in 2 methods in a row.
Turn bicycle
- Lie on the floor or blanket.Hold your hands on the left and right side of the head.
- Lift your feet and bend them to your knees.
- Pull the right knee to the chest.You should try to reach a left elbow.
- Bright right leg and pull your left knee to the chest.Lift up the upper body and make sure the right elbow touches the left knee.
- Make 10-12 repetitions for both parties in 2 methods in a row.
Planck with bends
This movement aims to work to the lower part of the back, hips and pressure.
- Take the position of the bar on the floor or blanket so that the knees and elbows are on the floor.
- The gaze is straight forward and the neck and spine are constructed in one line.
- Tear your knees off the floor and place your feet on the socks.
- Keep this position for about 30 seconds.Make sure you usually breathe during the class.
- Now go alternately in the position of the side bar for each side of the body for 30 seconds.
Planck with a bend
- Lie on the floor on the side.
- Move body weight on the right elbow or arm and right foot.Make sure your right hand is bent on the right perspective.
- Place your left leg to the right.Keep your feet straight.Lift the hips.
- Keep this position for about 30 seconds.If you have experience of performing this movement, you can hold the position for 1-2 minutes.
- Repeat the exercise for the other side.
Lunch with turns
If you are just starting to work on the press, you must first try lunges by turning your body.
- Take a step forward with your left foot and bend it on the knee.You will find an elastic back in the right thigh.
- Lift the arms forward parallel to the floor.
- Take a big step forward with your left foot and sit down, as you sit on an imaginary chair.The right foot should be behind and be put on a toe.
- Make sure your back is in direct position.
- Lunge with one foot.
- Make 15 repetitions.
Lean aside
- Stand straight, feet together.Correct your arms over your head and fold them together.
- Til the body to the left as much as possible so you find to the right right side of the body.Keep this position for 15 seconds.
- Return to the starting position.
- Repeat the exercise for the right side of the body.Hold in position for 15 seconds.
- As soon as it will be easy for you to keep the situation for 15 seconds, you can increase this time for 30 seconds or more.
Practice vacuum
Excellent helps to strengthen the abdominal muscle and is mainly focused on breathing.
- Stand at four four and support the body of your knees and elbows.
- Take a deep breath.The press should be relaxed.
- Inhale.Take the exhalation process and pull into your stomach yourself.
- Keep this position for about 15-30 seconds
- Make 15 repetitions in 2-3 methods a day.
To lower your feet on the chair
- Sit on a chair, the right shoulders, the right back.
- Place your hands on the sides with the palms down.Take a deep breath.
- Inhale and the criminal lifts his knees so they are close to the chest.
- Keep this position for 5-10 seconds.Do not go back and not lean until the moment when the knees are at the chest.
- Lower your feet on the floor.Make 15 repetitions.
Walk
Walking is another good exercise for beginners.You have to fulfill it if you want to get rid of fat in your stomach, it burns fat in all your body.Fast walking 30 minutes a day at least 5 times a week allows you to gradually monitor changes in your weight.This low -key exercise will give your heart a good stress and help to increase metabolism.
To run a cowardice
After you have mastered the quick run, you can switch to a mindset that will help to burn extra calories in your body.Running cowardice will help you maintain physical shape, be healthy and fight too heavy.
Run
If you want to diversity in daily monotonous performance of the same training, you can try to run for 2-3 days a week.Running will let the heart strike faster, which will help burn more calories than walking or jogging.
ECG
Heart surgery is one of the best ways to burn a lot of calories, as well as getting rid of excess in the waist.Perform them for 30 minutes a day at least 4-5 times a week and you can also reduce stress, increase the volume of lungs, maintain heart health and improve sleep.
Swim
Swimming is a very good exercise that allows you to maintain the entire organism in tone.Swimming will also improve the effects of cardiac training.You must choose the optimal training speed that would allow more calories to burn.At the first level it is best to swim at least 1-2 times a week.
Delicious products for weight loss
If you think you have too heavy, you need to immediately reduce carbohydrate consumption, fat food and start consuming foods that are rich in fiber.Below are the products that will best help to lose weight.
- Apple: You can use them 3-4 times a day that replaces food with high carbohydrate content.
- Almond: Rich of Vitamin E and contains a large number of fibers that give a sense of attendance and reduce hunger feeling.
- Green blade vegetables: Rich with fiber and contain very few calories.They will help prevent the delay of water in the body.
- Avocado: Contains a large amount of fiber and mono -saturated fatty acids, which help to replace fatty acids into energy and water.
- Cucumber: Has a high water content and very small amount of calories.
- Watermelon: 80% water consists of water and contains very few calories.Watermelon will help achieve the desired waist.
- Beans: Help improving digestion and also strengthens the muscles, reduces hunger feeling and prevents too much.
With a complex approach, combining proper nutrition and training, you will see the results after a few weeks.You can do these exercises at home yourself or under the guidance of a professional trainer.If you have a willpower and determination to put a lot of effort into getting rid of fat on your stomach, then you can easily achieve it yourself.Remember that there are no results without effort and get rid of extra pounds is no exception.To accelerate weight loss due to excess fat, try to avoid rapid carbohydrate foods and increase calorie intake every day due to exercise and healthy lifestyle.For example, replace the lift on a walk on the steps, instead of a trolley or subway, walk along the street.