After removing the weight, the body begins to acquire a certain form after some time of regular training and becomes fit.In this article we will recognize and show which exercises you can remove the stomach and pages, including the name, the technique of execution and duration.And also reveal the secrets that can achieve results faster.
It is not so easy to remove fat from the body from the body.The problem areas are particularly when putting your pants on, as these wrinkles come out.It is not yet possible to draw a stomach.To get rid of them, you have to reduce the total amount of fat in the body.
Do not be upset, because in this article we will tell you everything you need to know how to remove additional folds from the gut and the sides.
How to deal with excess fat in the waist
Perhaps you are already visiting the gym at this point and try to follow calories and be active every day.But while other places are gradually being shaped on your body, even as the most effective way to remove the stomach and sides with great difficulty, it comes to achieve at least a few results.
The reason for this are a number of physiological factors.Blood circulation, metabolic rate, hormonal background and consumption/combustion of calories - all of this has an impact on how quickly fat leaves from problem areas.
Insulin resistance is the main reason that many people have many fat deposits on the sides and back.
Cortisol and insulin are the main hormones that contribute to accumulation and maintaining fat cells in problem areas.
Studies have shown that in men, fat is most commonly accumulated on the stomach and in women on hips and buttocks.
Cortisol is also known as stress hormone in the body.When its level is high, a set of excess fat tissue occurs even faster in problem areas.
Insulin is a hormone with which sugar can penetrate the cells.After eating something sweet, insulin is produced.
It enables the sugar to penetrate into the bloodstream and from there into the body cells and to supply them with the energy that is necessary for the normal function of all metabolic processes in the human body.When there is a lot of sugar, insulin resistance is created that complicated the penetration of glucose into the cells.
This energy, which was not used correctly, is deposited in the form of fat wherever possible, and especially on the stomach, around the waist, the lower back, hips and buttocks.
But do not lose hope, because we have taken up the best ways to put our bodies in order.
#1.Reset overweight
As mentioned above, the problem with fat deposits on the sides and the stomach is very persistent.On the first day of the kindergarten, she sticks to her mother like a small child.
You have to think in the long run.The percentage of fat in the body should not be more than 12% and 17% in women in men.If this percentage is higher, it will be more difficult to cope with overweight.
Do not worry about where the fat leaves first until you achieve the recommended interest, the main thing is that it is leaving.
Try to increase the amount and improve the quality of sleep if you generally want to lose weight.A study showed that those who only slept five hours a night had more fats in their stomach than those who slept eight hours.
#2.Lack of calorie and correct nutrition
Let's be honest in front of us.Did you manage to maintain a lack of calories every day?How do you know that?Do you follow this or just advise you?
The number of calories consumed is the most important part to get rid of fat lines on stomach and sides, since without a negative energy balance, the accumulated fat in the body gives no reason to burn.
Subject to nutrition, the accumulated triglyceride is separated from free fatty acids in fat cells so that they move into the parts of the cell that help to burn them to produce energy.
As a result, the number of fat cells is reduced and you lose weight.
Exclude sugar from your diet, which reduces the visibility of fat folds on the stomach, sides and the lower back.
It was also found that eating a large amount of fructose (e.g. maize syrup) increases the volume of the abdomen as a whole.
Also keep away from sweet drinks (for example soda) because you lead to an increase in fat deposits in the stomach.This includes a dietary soda that does not contain calories.
Make sure that the diet contains a sufficient amount of useful fats that help remove stubborn fat in problem areas.
The menu for every day should have a sufficient amount of fiber.A study showed that an increase in the consumption of a soluble fiber contributes 10 g a day to get rid of almost 4% of the visceral fat on the stomach.
Add more protein to your diet to remove fat folds on the lower back.A study showed that a high protein diet contributes to reducing the number of wrinkles on the stomach.
And the last, but no less important: reduce the amount of alcohol used because it is connected to the deposition of fat on the stomach.
#3.Add the diet products that burn fat
Caffeine is an important nutrient in the fight against fat, as it contributes to the production of a group of hormones that are known as catecholamines.This includes adrenaline and noradrenaline.
These hormones are needed to stimulate the receptors in fat cells, increase the metabolic rate and increase blood flow to adipose tissue.
The reception of additives with caffeine and other nutrients to combat fat results in an energy charge with a lack of calorie, dull a feeling of hunger and reduces appetite, while fat loss leads through thermogenesis.
#4.Take care of cardio
Try to be more active in everyday life.A study showed that every 15 minutes of a seated lifestyle leads to an increase in the waist of the waist by 1.27 mm.
Try to improve and increase quality and sleep if you generally want to lose weight.A study showed that those who only slept five hours a night had more fat in their stomach than those who slept eight hours.Therefore we sleep as it should be - we remove the stomach and the sides with at least effort.
Previously, it was often said that Cardio makes "thick" because it burns muscles and did not accumulate accumulated fatty acids.But that's not the case.
If there is free time, it is best to add a little cardio moderate intensity to your training plan - a cowardly, bike, hairdresser or dance.
This will contribute to burning calories and get rid of folding.
And if there is not enough time, it is better to try an interval cardio training in which periods are replaced with high intensity by recreational intervals or restoration.
Both methods influence the total number of calories output per day and help to cause physiological changes in fat cells, which contributes to removing fat on the sides and belly.
Don't forget strength training, but it is better to lose weight and the pages at home with a well -known cardio training for alternative exercises.
#5.Carry out strength training
In order to clarify the situation, these exercises will not remove fat deposits if there is no lack of calorie.And you will not be a magical potion with which you can get a nice and flat stomach in a short time.
First select these physical exercises from the list that address your taste.Absolutely all exercises from the following list can be carried out at home.During the breaks between training you can ride a bike for a variety.
Preference for training with high intensity interval.They convey the maximum effect when it comes to throwing fat and increasing muscle mass.
A number of fats from fat on the stomach
This is not a daily training program to burn more fat.It is better to participate in one day, change it with running to lose a shorter period of time.
Select 30 seconds for each exercise, try to slowly carry them out and pay attention to the details.It is recommended to carry out these exercises in front of the mirror so that the technique of carrying out certain movements can be checked.Don't forget to repair the medium and final results in the diary or take a photo.
1.
- Approaches: 3-4
- Repetition: 15-20
Find the crossbreaks for pull -ups and let the body hang freely in a straight line in the air.Bend your knees and lift them over the hips.
The focus should be on strengthening the abdominal muscles, and not just on the hip.
2. Pull up
- Approaches: 2-3
- Repetition: 6-15
No matter how strange it sounds, but raising it is aimed at developing the abdominal muscles, especially the moment you pull your body up.
3. Russian Twist
- Approaches: 3-4
- Repetition: 10 in every direction
- Sit on the mat, bend your knees and lean back, smooth your chest and shoulders back.
- Hold the dumbbell with both hands, lead an end of the body on the left and then to the right.
- Try to resist your knees throughout the movement.
- To make this exercise difficult, raise your legs from the ground.
4. Cellular
- Approaches: 3-4
- Repetition: 15 in every direction
Make a pose like push -ups.Raise the left knee to the chest as high as possible and then turn it easily as if you are trying to touch it with your right shoulder.
Return to the starting position and repeat the same with your right foot.Perform all repetitions without calm.
5. Lumberjack
It can be done with a weight or other weight, but you can try out other exercises with weights, they are very effective when burning calories.If this is not the case, try to make exercises with dumbbells for the weight loss of the entire body.
- Start with a standing position and keep a dumbbell or weight in the chest area.
- Then slowly turn your body in one direction and at the same time crouch in one direction.
- Consider the dumbbell to the outer side of the ankle in the touch.
- Get up and turn your body in the other direction and raise your hands with dumbbell over your head.The movement should be like a lumberjack that cut a tree.
6. Side beams on the elbow with pelvic lifting
- Take the position of the side bar on the elbow and put one leg on the other.
- Tear the pelvis from the floor and hold the body directly on the same line.
- It is necessary to strain the muscles of the press and buttocks and to keep them through the entire movement.
- Slowly lower and lift the hips onto the floor and keep your body straight.
7. Scalolas
- Take a pose for push -ups, keep the body directly.
- Bend your left leg on your knee and bring it to the right elbow.
- Go back your knee and immediately carry out the same action with your right foot.
8. Side rod with abduction of the hand to the side
- Take the position of the side bar, the elbow should be under your shoulder, one leg over the second.
- Turn off the pelvis from the floor and straighten the body.
- Lift your hand up and lower it under your body.
- Slowly return to the starting position.
9. Excessions "Spider-Man"
- Make a pose for push -ups.
- Sink your breast onto the floor and bring your left leg to the side curved on the knee and bring it to an elbow.
- Return to the starting position and repeat the movement with the other foot.
10. Plan
- Take the pose of the bar on the elbow, the elbows on the same line with your shoulders, the body is directed together, the legs together.
- Slowly take the position of the side bar while lifting your hand up and turning your legs with your body.
- Linger at the end of the movement, then slowly return to the starting position and turn to the other side.
11. Mermaid
- You have to lie on your side and fold your legs together, your foot on the foot.
- Place your hand behind your head.
- Then lift the feet and upper body at the same time without tearing your hand on which you lie from the ground.
- Pull the press of the press before slowly sinking back onto the floor.
12. crab bridge with hands
- Take the pose of the bridge, lean your arms and legs on the floor and raise your hips from the floor.
- Lift your hips even higher, increase your right hand and bring them to the left side.
- Let the body turn with your hand.
- Return to the starting position, do the same with your left hand on the right.
13. Turn the body with a rubber band
- For this exercise you need an elastic chewing gum that is approximately at the breast level.
- Hold your hands in front of your chest and hold the gum handle.
- Then pull the elastic band, turn the body out of the wall, pull the muscles of the press while the legs remain motionless.
- Return to the starting position and then repeat on the other side.
14. Turn the body at fit ball
- Place the top of the back on the fit ball, bend your knees and put it on the floor.
- You can hold a dumbbell or ball in your outstretched arms.
- Then slowly start turning your arms on the head and body on the side.
- Pull the muscles of the abdomen and buttocks when carrying out curves.
15. The bench press
- Attach an elastic chewing gum by the stomach.
- Take the handle in your hands and hold it at the chest level and stretch your arms forward.Legs shoulder width.
- Pull the muscles of the press and buttocks and pull the rubber band itself.The knees are slightly curved, the body is straight.
- Remove your arms forward and repeat the movement.
16. Planck with touching the hands of the foot
- Take a pose for push -ups, hands together at the same level with your shoulders and legs.
- Based on the left leg to the left and touch your feet with your left hand.
- For a second lie in this position and use your foot and arm.
- Do the same with your left foot and your right hand.
#6.Try training with a circular high intensity
The best way to use strength training and exercises to burn fat on stomach and sides is your structuring in a circular training.
And there are several reasons:
- Increased combustion of calories and metabolic effects;
- Improved blood circulation, heartbeat and emission of catecholamines;
- Short and intensive training increases the effectiveness of the time used;
- Tones and they develop muscles when they burn fat.
Here is a small but effective, fat -burning training with a number of exercises from wrinkles on the sides, the lower back and the stomach.Simply end the first cycle without stopping for 10 minutes, relax 2-3 minutes and then go to the 2 and run it out in 10 minutes.
This is an exhausting, hard training style for 20 minutes, but in any case results are achieved.
Cycle No. 1
| command | Exercises | Repetition |
| A1 | Pull -ups | 10 |
| A2 | Cup squash | 10 |
| A3 | Push -ups | 10 |
| A4 | Tabs | 10 |
Cycle No. 2
| command | Exercises | Repetition |
| A1 | Twins girey | 10 |
| A2 | The thrust of the horizontal block | 10 |
| A3 | Squat with a bar | 10 |
| A4 | Army Bank press | 10 |
Diploma
At first glance, it seems that it is not so easy to remove the wrinkles on the sides, in the lower abdomen and back.An effective training plan, knowledge of the physiological processes of fat loss and the right nutrition are the key to achieving a beautiful, slim waist that can be proud.
Do not forget that it is possible to only control these wrinkles if the overall percentages of fat decrease in the body.
Now that you know everything, it's time to act and achieve the desired results.