Is it difficult for you to get into the jeans you wore several years ago?Do you think you are losing confidence due to abdominal fat deposits?You know that you are not the only woman in the world with such a problem.Almost 50-60% of women around the world are unhappy with their appearance and seek methods and means to reduce waist volume.
If you want a beautiful guy, dream of a perfectly flat stomach and a narrow waist, perform our exercises to lose weight and sides at home and be ready to make changes to your lifestyle.This combination will give an impressive result in the shortest possible time and will stay with you for a long time.
If you suffer from obesity, then it will be difficult for you to get rid of fat in your stomach and make it flat.But if you are full of determination, then you should completely abandon your favorite cupcakes, hamburgers, pizzas and ice cream, instead, focus on green leafy vegetables, as well as high -content products.Only in this way you can reduce your waist volume.
The best ways to buy a thin shape are a combination of proper nutrition and a cluster of physical exercises.A balanced diet will help reduce calorie intake and create a deficit and play sports will help burn calories and give muscles a ton.We have prepared a band that can be executed at home at least every day to see the result in the mirror soon.
The causes of fat in the middle
A small amount of fat deposits is the rule, as it serves to protect bones and internal organs.But an excess must be a matter for serious stress.You can get rid of overweight by training and a low carbon diet.But first, we will deal with the reasons:
1. Poor metabolism
With age, metabolism slows down and this leads to an active set of overweight.Women are more prestigious to this than men.You may be surprised because some of your friends eat fried and sweets, but in most cases they have a flat stomach and always accumulate fat in this area.The main reason is that your friends have a higher level of metabolism compared to yours.
2. Genetics
It turns out that adipose cells in the body depend on your genes or rather their number.If your grandparents or parents are overweight, then you will have the same problem.There are 2 types of body structure: in the form of a pear and in the form of an apple.If your body is pears, then the weight accumulates in the lower body, for example, in the buttocks.If the body is apple shape, then the fat accumulates in the abdomen.
3. Sitting Lifestyle
If you drive a sedentary lifestyle and do not perform physical exercises, you spend most of the time on TV or computer, then you will inevitably earn too much in the coming years.
4.
If you eat more than you should, then be sure to gain weight.If over -consumption is combined with a sedentary lifestyle, then you take as soon as possible and you can easily add weight.
5. Incorrect posture in a sitting position
If you do not follow the standing standing and always climb, when you sit, then make sure they accumulate abdominal fat deposits.You should always sit down by holding your back in a direct position.
6. Anxiety and illness
Stress is one of the main reasons for accumulation of fat in the middle.Stress increases the level of cortisol in the body, which leads to additional centimeters.Diseases such as breast cancer, sleep apnea, arterial hypertension, cardiovascular disease and diabetes in women accumulate fat deposits in the abdominal area.
7. Weak muscles
If the abdominal muscles are chopped, then you can easily accumulate excess in this area.
8. Hormonal changes
When a woman's age approaches the average, the amount of fat in the body begins to increase depending on the percentage of body weight.The risk of accumulation of fat around the waist increases during menopause.In women, hormones play an important role in regulating the level of fat in the body.
The most effective exercises for weight loss and sides with photos
This is the best set of exercises that will help to make a flat stomach at home because it consists not of twisting in the type and also includes intense exercises that contribute to rapid fat burning not only in the stomach.But you must clearly understand that the result will be the strongest and most remarkable, the more efforts to make and the more completely approaching the issue of fat burning.This means that, along with the lessons, you will notice the proper nutrition and would not rush to the extremes, for example, you resort to low -foolish diets that compare the hunger strike.
1.
There are no popular movements from twisting in the press.It is not the most effective, but it will help you strengthen the bark muscles if you combine it with proper nutrition and in a short time you will see the results.
- Lie on the carpet up.Bend your knees, the legs should be on the floor with the entire surface.
- Make your hands behind your head.
- Inhale deeply and tear the upper part of the body from the floor.Exhale when you go up.
- Inhale when you return to the original position.Take a breath when lowering the body to the floor.
- Make 10 repetitions and then repeat in 2-3 approaches.
2. Reverse twist
- Lie on the carpet up.Bend your knees, the legs should be on the floor with the entire surface.
- Lower your hands along the body.
- Lift your legs so that the hips are perpendicular to the floor.
- Lift the lower back so that the knees move to the chest.
- Inhale when you place your feet on the floor.Exhale when you tear your back from the floor and bring your knees to your chest.
- Make 10 repetitions in 3 approaches.
3. Side twist
The movement is very similar to the usual twist, but here you have to turn a shoulder to the other.
- Lie on the carpet, take your hands next to the head.
- Bend your knees so that the legs do not touch the floor.
- Raise the upper part of the body as with ordinary twist, turning the right shoulder to the left.The left side of the body must be on the floor.
- Repeat the movement for the other side.Turn the left on the shoulder to the right, without tearing the right side of the body from the floor.
- Make 10-12 repetitions.
4. Spring with raised legs
- Lie on the carpet up.Stretch your feet and cross them.
- Make the same moves as when you perform ordinary twists.
- Inhale when you reduce the body and cross your feet.Exhale when you go up.
- Make 10-15 repetitions in 3 approaches in a row.
5.
It is very similar to the side of the rotation.The only difference is that here you have to lift your right foot when moving your left shoulder to the right and vice versa.Make 10-12 repetitions for each side in 2 approaches in a row.
6. Spring a bike
- Lie on the floor or carpet.Hold your hands on the left and right side of the head, respectively.
- Raise your feet and bend them to your knees.
- Pull the right knee on the chest.By lifting the right knee, you should try to get to the left elbow.
- Right your right foot and pull your left knee to your chest.Raise the upper part of the body and make sure the right elbow touches the left knee.
- Make 10-12 repetitions for both sides in 2 approaches in a row.
7. Planck with turns
Run an exercise as a turns bar.
This movement aims to work on the lower back, hips and press.
- Take the position of the bar on the floor or the carpet so that the knees and elbows are on the floor.
- The look is directed forward, and the neck and spine are built in one line.
- Pull your knees off the floor and put the legs on the socks.
- Keep this position for about 30 seconds.Make sure you breathe normally during class.
- Now alternately go to the side of the side rod for each side of the body for 30 seconds.
Planck by turn
- Lie on the floor on the side.
- Move body weight on the right elbow or hand and right foot.Make sure the right hand is bent at right angles.
- Put the left foot on the right.Keep your feet straight.Pick up your hips.
- Keep this position for about 30 seconds.If you have experience in performing this movement, then you can hold the place for 1-2 minutes.
- Repeat the exercise for the other side.
8.
If you start working in the press, you must first try lunges with body turn.
- Take a step forward with your left foot and bend it on the knee.You will feel a stretch on the back of the right thigh.
- Raise your hands alongside the floor.
- Take a big step forward with your left foot and sit as if you were sitting on a fantastic chair.The right foot should be left back and placed on the finger.
- Make sure the back is in the immediate position.
- Put with another foot.
- Make 15 repetitions.
9. He holds on the sidelines
- Stand straight, legs together.Raise your hands over your head and fold them together.
- Turn the trunk to the left as much as possible to feel a stretch on the 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.Keep the position for 15 seconds.
- Once it becomes easy for you to keep the situation for 15 seconds, you can increase this time to 30 seconds or more.
10. Exercise vacuum
Great helps to enhance the muscles of the abdominal cavity and are mainly concentrated in breathing.
- Stand in all four, supporting the body on the knees and elbows.
- Take a deep breath.The guy must relax.
- Exhale.Tighten in the process of exhalation and pull the stomach to yourself.
- Keep this position for about 15-30 seconds
- Make 15 repetitions in 2-3 approaches per day.
11. Lifting legs to the chair
- Sit on a chair, straighten your shoulders, straighten your back.
- Put your hands on the sides with your palms down.Take a deep breath.
- Exhale and the gangster lift your knees so that they are close to the chest.
- Keep this position for 5-10 seconds.Do not round your back and do not rest forward as your knees are on the chest.
- Lower your feet to the floor.Make 15 repetitions.
12. Walking
Walking is another good exercise for beginners.You have to fulfill it if you want to get rid of fat in your stomach, burning fat deposits throughout the body.Quick walking 30 minutes a day at least 5 times a week will allow you to observe gradual changes in your weight.This low intensity exercise will give a good load to your heart and help increase metabolism.
13. Running by a cowardly
After reading fast walking, you can go to a cowardly running that will help you easily burn extra calories on the body.Performing a cowardly will help you maintain the natural shape, stay healthy and fight overweight.
14.
If you want to differentiate the daily monotonous performance of the same education, you can try to run for 2-3 days a week.Running will make your heart hit faster, which will help you burn more calories than walking or jogging.
15.
To burn high quality fat and maintain muscle mass, it is necessary to learn how to properly perform the heart education.Such loads help not only bring physical form but also enhance health
Cardio is one of the best ways to burn a lot of calories as well as get rid of excess waist.Perform them for 30 minutes a day at least 4-5 times a week and you can also reduce stress levels, increase lung volume, maintain heart health and improve sleep.
16. Swimming
Swimming is a very good exercise that allows you to keep the whole body in tone.Swimming will also improve the effect of CARDIO Education.You have to choose the optimum training rate that would allow it to burn more calories.At the initial stage, it is best to swim at least 1-2 times a week.
Delicious products for weight loss
If you think you are overweight, then you should immediately reduce carbohydrate consumption, fatty foods and start consuming foods rich in fiber.Below are the products that will help best lose weight.
- Apple: You can use them 3-4 times a day as a replacement for high carbohydrate foods.
- Almond: Rich in vitamin E and contains a large number of fibers that give a sense of satiety and reduce hunger.
- Green leaf vegetables: Rich in fiber and contain very few calories.They will help prevent water delay in the body.
- Avocado: It contains a large amount of fiber and mono fatty acids, which help to separate fatty acids into energy and water.
- Cucumber: It has a high water content and a very small amount of calories.
- Watermelon: 80% water consists of water and contains very few calories.Watermelon will help achieve the desired waist.
- Beans: It helps to improve digestion and also enhances muscles, reduces the sense of hunger and prevents over -consumption.
Along with the use of these products, it is very important to perform some exercises that will help you get rid of excess fat on the sides.You need to combine training and nutrition to burn fat more effectively.It is important to include them in your program, then you will always remain in the best condition.
With a complex approach, combining proper nutrition and training, you will see the results in a few weeks.You can perform these exercises in your home or under the guidance of a professional coach.If you have the power and determination to make a great effort to get rid of fat in your stomach, then you can easily achieve it yourself.Remember that there are no efforts without effort and exemption from extra pounds is no exception.To accelerate weight loss due to excessive fat, try to avoid fast carbohydrate foods and increase calorie consumption every day due to physical activity and healthy lifestyle.For example, replace the lift on a stroll on the steps, instead of a stroller or subway, walk along the road.