How to remove stomach and fat folds on the sides?There is a quick and effective way to tighten your waist and sides.At home, a simple set of weight loss exercises can be performed.
In the fight against overweight, you may notice that fat from your stomach, hips and sides will leave the last.
Extra centimeters on the stomach, hips, sides.Diet and home exercises
A special diet and home exercise complex give a good result.You can choose an effective and simple method by executing the tips below.It all depends on the initial amount of fat reserves, your determination and perseverance.
Important.Before choosing special home exercises for weight loss, legs, parties, it must be understood that any competent diet and active physical activity cannot only be directed to the stomach, sides or hips.
- Other parts of the body are definitely involved.
- Home exercises should be done regularly!
- An appropriate diet is used!
Causes of fat at the waist
The norm is a small amount of fat deposits as it serves to protect bone and internal organs.But excess should be serious.You can get rid of excess weight with training and a low carbon diet.But first we will solve the reasons:
Bad metabolism
With age, metabolism slows down, leading to an active set of overweight.Women are more prone to it than men.You may be surprised why some of your friends eat fried and sweet, but in most cases they have a flat belly and you always accumulate fat in the area.The main reason is that your friends have a higher level of metabolism compared to yours.
Genetics
Body fat cells have been shown to depend on your genes or rather their number.If your grandparents or parents are overweight, you will have the same problem.There are 2 types of body structure: pear form and apple form.If your body is pear -shaped, the weight is accumulated at the bottom, for example, on the buttocks.If the body is in the form of an apple, fat accumulates in the abdomen.
The lifestyle of the sitting
If you are leading a sedentary lifestyle and not doing physical exercise, spending most of your time on TV or on your computer, you will inevitably get too much in the coming years.
Overeat
If you eat more than you should, be sure to gain weight.If the overeating is combined with a sedentary lifestyle, you are in the shortest possible time and you can easily add weight.
Incorrect posture in a sitting position
If you do not follow the posture correctness and always stop when you sit, make sure your stomach accumulates fat deposits.You should always sit by holding your back in direct position.
Stress and illness
Stress is one of the main causes of fat accumulation in the waist.Stress increases the level of cortisol in the body, which leads to the appearance of additional centimeters.Diseases such as breast cancer, sleep apnea, arterial hypertension, cardiovascular disease and diabetes in women, accumulates oily deposits in the abdomen.
Weak muscles
If your abdominal muscles are slimmer, you can easily accumulate excess amount in this area.
Hormonal changes
When a woman's age approaches the average level, the amount of fat in the body begins to increase in proportion to body weight.The risk of fat accumulation around the waist increases during menopause.In women, hormones play an important role in regulating fat levels in the body.
The most effective exercises for losing weight and side
This is the best set of exercises that will help to make a flat stomach at home as it is not just about pressing the press, which also includes intense exercises that contribute to the rapid burning of fat not only on the stomach.But you must clearly understand that the effect will be stronger and more noticeable, the more effort you make and more comprehensive will focus on fat burning.This means that you will observe proper nutrition with classes and will not be on extremes, such as using low calorie diets that compare the hunger strike.
Spun
There are no popular movements as a press collection.This is not the most effective, but it will help you strengthen the bark muscles if you combine it with the right diet and you will see the results in a short time.
- Lie on the carpet face up.Bend your knees, your feet should be on the floor with the entire surface.
- Make your hands behind your head.
- Inhale deeply and tear off the upper body from the floor.Exhale when you rise.
- Inhale when you return to the starting position.Put your breath when you lower your body to the floor.
- Take 10 repetitions and then repeat in 2-3 approaches.
Reverse 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.
- Raise your legs so that the hips are perpendicular to the floor.
- Lift your back bottom so that your knees move to your chest.
- Inhale when you put your feet on the floor.Exhale when you tear off your back from the floor and bring your knees to your chest.
- Take 10 repetitions in 3 approaches.
Sloping
The movement is very similar to the usual spinning, but here you will have to turn one shoulder against the other.
- Lying on the carpet, taking your hands to your head.
- Bend your knees so that your feet do not touch the floor.
- Raise the upper body just like with normal turning, turning your right shoulder to the left.The left side of the body should be on the floor.
- Repeat the movement to the other side.Turn the left shoulder to the right without breaking the right side of the body.
- Make 10-12 repetitions.
Turning with raised legs
- Lie on the carpet face up.Stretch your feet up and cross them.
- Make the same movements as in conventional twists.
- Inhale when you lower your body and cross your feet.Exhale when you rise.
- Take 10-15 repetitions in 3 consecutive approaches.
Side spun
It is very similar to side slicing.The only difference is that when moving your left shoulder to the right and vice versa, you have to raise your right leg.Make 10-12 repetitions for each party 2 consecutive approaches.
Bicycle rotation
- Lie on the floor or carpet.Hold your hands on the left and right of your head respectively.
- Raise your legs and fold them to your knees.
- Pull your right knee on your chest.By raising your right knee, you should try to reach their left elbow.
- Bright your right leg and pull your left knee to your chest.Raise the upper body and make sure the right elbow touches the left knee.
- Take 10-12 repetitions on both sides of 2 consecutive approaches.
Plank with turns
The purpose of this movement is to work on the lower back, hips and press.
- Take the position of the bar on the floor or carpet so that the knees and elbows are on the floor.
- The gaze is facing forward and the neck and spine are built into one row.
- Turn off your knees from the floor and put your feet on your socks.
- Hold this position for about 30 seconds.Make sure you usually breathe during class.
- Now, for 30 seconds, go to the side rod position on each side of the body.
Plank with a turn
- Lie on the floor on the side.
- Move your body weight to the right elbow or arm and right foot.Make sure your right hand is bent at right angles.
- Put the left leg on the right.Keep your feet straight.Raise your hips.
- Hold this position for about 30 seconds.If you have experience in this movement, you can hold the position for 1-2 minutes.
- Repeat the exercise for the other side.
Lunches with turns
If you are just starting to work on the press, you must first try your lungs by turning your body.
- Take a step forward with your left foot and bend it to the knee.You will feel like stretched at the back of the right thigh.
- Lift your hands forward parallel to the floor.
- Take a big step forward with your left foot and sit down as if you were sitting on an imaginary chair.The right feet should stay behind and place it on the toe.
- Make sure the back is in direct position.
- Lunge with another leg.
- Make 15 repetitions.
Leans on the side
- Stand straight, legs together.Raise your hands over your head and fold them together.
- Tilt the torso to the left as much as possible to feel the wire on the right side of your body.Hold this position for 15 seconds.
- Return to the starting position.
- Repeat the exercise to the right side of the body.Hold the position for 15 seconds.
- Once you get easy to maintain the situation for 15 seconds, you can increase this time to 30 seconds or more.
Gymnastics
Great helps to strengthen the abdominal muscles and mainly focus on breathing.
- Stand on all fours, supporting your body on your knees and elbows.
- Breathe deeply.The press must be relieved.
- Exhale.Tighten into the exhalation process and pull your stomach into your stomach.
- Hold this position for about 15-30 seconds
- Take 15 repetitions in 2-3 approaches per day.
By lowering your feet on a chair
- Sit on a chair, straighten your shoulders, straighten your back.
- Place your hands sideways with your palms down.Breathe deeply.
- Exhale and the gangster lifts your knees so that they are close to your chest.
- Hold this position for 5-10 seconds.Don't get around your back and don't go forward when your knees are on your chest.
- Lower your feet to the floor.Make 15 repetitions.
Walk
Walk is another good exercise for beginners.You need to do this if you want to get rid of fat on your stomach, it burns fat deposits throughout your body.Fast walking 30 minutes a day at least 5 times a week will allow you to observe gradual changes in weight.This low -intensity exercise will give you a good load on your heart and help increase metabolism.
Run cowardly
Once you have a quick walk, you can switch to a cowardly run that will help you easily burn extra calories in your body.Conducting a germination will help maintain physical shape, stay healthy and fight overweight.
Run -up
If you want to diversify the 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.
Heart training
Cardiocoperization is one of the best ways to burn a lot of calories and get rid of curvature at the waist.Do them for 30 minutes a day at least 4-5 times a week and you can also reduce stress levels, increase lungs, maintain heart health and improve sleep.
Swimming
Swimming is a very good exercise that allows you to maintain the entire body in tone.Swimming will also improve the effects of cardio training.You need to choose the optimum training rate that would allow you to burn more calories.It is best to swim at least 1-2 times a week in the initial stage.
Delicious products for weight loss
If you think you are overweight, you should immediately reduce the consumption of carbohydrates, fatty foods and start consuming foods rich in fibers.Below are the products that will best help you lose weight.
- Apples: You can use them 3-4 times a day as a high carbohydrate food.
- Almond: Rich in vitamin E and contains a large number of fibers that create a feeling of satiety and reduce the feeling of hunger.
- Green leafy vegetables: Rich in fiber and contains very low calorie.They will help prevent the water from delaying.
- Avocado: Contains high levels of fiber and mono saturated fatty acids, which help to break down fatty acids in energy and water.
- Cucumber: High water content and very low calorie intake.
- Watermelon: 80% water consists of water and contains very low calories.Watermelon will help reach the desired waist.
- Beans: Helps improve digestion as well as strengthens muscles, reduces hunger and prevents overeating.
With a difficult approach, combining proper nutrition and training, you will see the results in a few weeks.You can do these exercises at home yourself or under the guidance of a professional coach.If you have the willpower and the determination to make a lot of effort to get rid of fat on your stomach, then you can easily achieve it.Remember that there is no result and getting rid of extra pounds is no exception.To accelerate weight loss due to excessive fat, try to avoid foods rich in fast carbohydrates, and increase the calorie intake daily due to physical activity and healthy lifestyle.For example, replace the elevator by walking in steps, not a stroller or subway, go down the street.