In the process of weight loss, after some time period of regular training, the body begins to acquire a specific shape and becomes appropriate.In this article we will say and show what exercises you can remove the stomach and sides, including their name, technical execution and duration.And they also reveal the secrets how to achieve the results faster.
It is true that removing fat from the body in some areas is not so simple.The problematic areas are especially remarkable when you put your pants, as these folds try to get out.You are not very likely to draw another stomach.In order to get rid of them, you need to reduce the total amount of fat in the body.
Do not get upset, because in this article we will tell you everything you need to know how to remove extra aspects of the belly and sides.
How to deal with excess fat in the middle
Maybe at this point you are already visiting the gym, trying to follow calories and trying to be active daily.But while other parts in your body come in shape gradually, 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 normal factors.Blood circulation, metabolic rate, hormonal background and calorie consumption/burning - all affect how fast it leaves fat from problematic areas.
Insulin resistance is the main reason why many people have many fat deposits on their sides and back.
Cortisol and insulin are the main hormones that contribute to the accumulation and maintenance of fatty cells in problematic areas.
Studies have shown that in men, fat more often accumulates in the stomach and women in hips and buttocks.
Cortisol is also known as hormone stress in the body.When its level is high, a set of excess adipose tissue in problematic areas appears even faster.
Insulin is a hormone that allows sugar to penetrate the cells.After you ate something sweet, insulin begins to be produced.
It allows sugar to penetrate the bloodstream and from there to the cells of the body, providing them with the energy required for the normal functioning of all metabolic processes in the human body.If there are many sugars, then insulin resistance is produced, which complicates the entry of glucose into the cells.
This energy, which was not properly used, is deposited in the form of fat where possible, and especially in the stomach, around the waist, lower back, hips and buttocks.
But don't lose hope, because we have taken the best ways to put our bodies in order.
#1.Reset the overweight
As mentioned above, the problem with fat deposits on the sides and the stomach is very stubborn.She holds the body, like a young child for her mother on the first day of kindergarten.
You have to think in the long run.The percentage of fat in the body should not exceed 12% for men and 17% for women, if this rate is higher, then it will be more difficult to deal with overweight.
Don't worry about where it first leaves fat until you reach the recommended interest, the main thing is that it leaves.
Try to increase the quantity and improve 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 belly than those who slept eight hours.
#2.Calorie deficiency and proper nutrition
Let's be honest in front of us.Do you manage to maintain calorie deficiency every day?How do you know?Do you watch 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 energy balance All accumulated fat in the body There is no reason to burn.
Subject to diet, the accumulated triglycene in adipose cells is separated from free fatty acids, letting them move to those parts of the cell that will help burn them to produce energy.
As a result, the number of fat cells decreases and lose weight.
Except sugar from your diet, which will reduce the visibility of fat folds in the stomach, sides and lower back.
It was also found that the consumption of a large amount of fructose (corn syrup, for example) increases the volume of the abdomen as a whole.
Also, stay away from sweet drinks (for example soda), as they lead to an increase in abdominal fat.This includes nutritional soda, which contains zero calories.
Make sure the diet contains a sufficient amount of useful fats that help relieve persistent fat in problematic areas.
The menu for each day should have a sufficient amount of fiber.One study showed that increasing fiber consumption by 10 g per day helps get rid of almost 4% of visceral fat in the abdomen.
Add more protein to your diet to get rid of the fat folds on the lower back.One study showed that a high protein diet helps reduce the number of folds in the stomach.
And the latter, but no less important: reduce the amount of alcohol consumed, as it is associated with fat deposition in the stomach.
#3.Add to food -burning food products
Caffeine is an important nutrient in the fight against fat because it contributes to the production of a group of hormones called catecholamines.These include adrenaline and norepinephrine.
These hormones are essential to stimulate receptors in adipose cells, increase metabolic rate and increase blood flow to adipose tissues.
Caffeine additives and other nutrients to fight fat gives an energy load with calorie deficiency, dazzles a hunger and reduces appetite, while causing loss of fat through thermogenesis.
#4.Take care of 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 at night had more fat in their stomach than those who slept eight hours.Therefore, we sleep as we should - remove the stomach and sides with little effort.
Previously, it was often said that the heart "thick" because it burns the muscles and not the accumulated fatty acids.But this is not the case.
If there is free time, then it is best to add a small heart of moderate intensity to your training program - a cowardly running, driving a bicycle, frisby or dancing.
This will help burn calories and get rid of the folds.
And if there is not enough time, then it will be best to try the cardio training, where high -intensity periods are replaced by recreational or recovery intervals.
Both of these methods affect the total number of calories spent per day, help to cause normal changes in adipose cells, which helps to relieve fat on the sides and abdomen.
Do not forget about strength training, but it is best to alternate weight loss exercises and sides at home with known cardiac education.
#5.Run a force training
To clarify the situation - these exercises will not eliminate fat deposits if there is no calorie deficit.And it won't be a magic filter with which you will have a beautiful and flat belly in a short time.
First, select these physical exercises from the list that will be addressed to your preferences.Absolutely all the exercises from the list below can be done at home.During breaks between training, you can drive a bike for a variety.
Prefer high intensity space training.They give the maximum effect when it comes to fat dumping and increasing muscle mass.
A set of exercises from fat in stomach
This is not a daily training program to burn more fat, it is best to participate in one day, alternating it with running, to lose weight for a shorter time.
For each exercise, select 30 seconds, try to perform them first, paying attention to the details.It is recommended to perform these exercises in front of the mirror so that it is possible to control the technique of performing certain movements.Don't forget to correct the intermediate and final results in the calendar or take a photo.
1.
- Approaches: 3-4
- Repeat: 15-20
Find the intersections for attraction and let the body hang freely in a straight line in the air.Bend your knees and lift them over the hips.
The emphasis should be placed on strengthening the abdominal muscles and not just hip rise.
2. Pull up
- Approaches: 2-3
- Repeat: 6-15
No matter how strange it sounds, but the pull upwards aims to process the abdominal muscles, especially when you pull your body up.
3. Russian twist
- Approaches: 3-4
- Repetition: 10 in every direction
- Sit on the mat, bend your knees and bend back, straighten your chest and shoulders back.
- Keep the dumbbell with both hands, run a body turn to the left and then to the right.
- Try to make your knees resistant to the whole movement.
- To complicate this exercise, lift your feet off the floor.
4.
- Approaches: 3-4
- Repetition: 15 in every direction
Take a stop like push -ups.Raise the left knee as high as possible on the chest and then turn slightly as if trying to touch them with the right shoulder.
Return to boot position and then repeat the same with the right foot.Run all repetitions without rest.
5. Lumberjack
It can be done with weight or any other weight, but you can try other weight exercises, they are very effective in burning calories.If it is not, then try exercises with dumbbells for weight loss.
- Start with a stop, holding a dumbbell or weight in the chest area.
- Then slowly turn the body in one direction, at the same time ending.
- Consider the dumbbell on the outer side of the ankle on the touch.
- Then get up and turn the body in the other direction, raising your hands with a dumbbell over your head.The movement must be like a timber cuts a tree.
6.
- Take the position of the side rod on the elbows, put one foot over the other.
- Pull the pelvis from the ground and hold the body exactly on the same line.
- It is necessary to drain the muscles of the type and buttocks and keep them throughout the movement.
- Slowly lower and lift the hips to the ground, keeping your body straight.
7. Scalolas
- Take a stop for push -ups, hold the body directly.
- Bend your left foot on the knee and bring it to the right elbow.
- Return the knee back and immediately run the same energy as the right foot.
8. Side rod with hand abduction
- Take the position of the side rod, the elbow must be under the shoulder, one foot above the second.
- Pull the pelvis from the ground and straighten the body.
- Raise your hand and lower it under the body backwards.
- Return slowly to start position.
9. Periods "Spider-Man"
- Take a stop for push -ups.
- Start reducing breasts on the ground and taking your left foot on the side bent on the knee and bringing it to the elbow.
- Return to boot position and repeat the movement with the other leg.
10. Slide with turns
- Take the bar's posture to the elbows, the elbows in the same line as the shoulders, the body straightens, the legs together.
- Slowly take the position of the side rod, raising your hand, allowing the legs to rotate with the body.
- At the end of the movement, they remain, then slowly return to the original position and return to the other side.
11. Mermaid
- You have to lie down on your side and fold your feet together, the foot on the foot.
- Put your hand behind your head.
- Then lift the legs and torso at the same time, without breaking the hand on which you lie down from the ground.
- Tighten the muscles of the type before slowly sinking to the ground.
12. Crab Bridge with hands
- Take the attitude of the bridge by touching your hands and feet on the floor and lift your hips off the ground.
- Lift your hips even higher, raise your right hand and bring it to the left side.
- Let the body turn with your hand.
- Return to boot position, do the same on the right side with your left hand.
13. By turning the body with elastic band
- For this exercise, you will need a rubber gum, which will be corrected at the chest level.
- Hold your hands expanding in front of your chest, holding the gum handle.
- Then pull the elastic band, turning the body from the wall, tighten the type muscles, while the legs remain immovable.
- Return to boot position and then repeat the other side.
14. Converting the body to Fitball
- Put the top of the back on the fitball, bend your knees and put them on the floor.
- In your hands spread out, you can hold a dumbbell or ball.
- Then start slowly to turn the hands that extend upside down and the body from side to side.
- Tighten the muscles of the abdomen and buttocks while running.
15. The bench
- Fasten a elastic gum on the abdomen.
- Take the handle into your hands and hold them at the level of the chest, extending your hands forward.Shoulder width feet.
- Tighten your type and buttocks muscles and pull the tire to yourself.The knees are slightly bent, the body is straight.
- Stretch your hands forward and repeat the movement.
16. Planck by touching the foot hands
- Take a stop for push -ups, hands on the same level as your shoulders, legs together.
- Based on the left foot, take the right to the left and touch the legs with your left hand.
- Lying in this position for a second and put your foot and hand 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 fat burning exercises is their structure in circular education.
And there are several reasons:
- Increased burning of calories and metabolic effect.
- Enhanced blood circulation, heartbeat and catecholamine emission.
- Short and intense training increases the effectiveness of the time used.
- And develop muscles when fat burned.
Here is a small but effective fat training -a bathing with a set of exercises from folds on the sides, lower back and abdomen.Just finish the first round without stopping for 10 minutes, relax for 2-3 minutes, and then go to 2 and run it in 10 minutes.
This is an exhaustive, hard -style training style for 20 minutes, but in any case it will bring results.
Circle #1
| Order | Gymnasiums | Repetition |
| A1 | Pull -ups | 10 |
| A2 | Occupations | 10 |
| A3 | Push -ups | 10 |
| A4 | Log | 10 |
Circle #2
| Order | Gymnasiums | Repetition |
| A1 | Gemini | 10 |
| A2 | The thrust of the horizontal block | 10 |
| A3 | Squatting with bar | 10 |
| A4 | Type of army | 10 |
Conclusion
At first glance, it may seem that it is not so easy to get rid of the folds on the sides, on the lower abdomen and back.An effective training plan, knowledge of normal fat loss processes, proper nutrition is the key to achieving a beautiful, thin waist that can be proud.
Remember that it will be possible to drive these aspects only when the overall fat percentage in the body is reduced.
Now that you know everything, it's time to act and get the desired results.