It is difficult for you to enter the jeans that you wear a few years ago?Do you feel that you are losing confidence due to fat deposits in the abdomen?Knowing that you are not the only woman in the world has such a problem.Nearly 50-60% of women around the world are not satisfied with their appearance and are looking for methods and means to reduce the weight of the belt.
If you want a beautiful newspaper, you dream of a completely flat and tight stomach, perform our exercises to lose weight and home faces and ready to change your lifestyle.This combination will bring impressive effects in the shortest possible time and will stay with you for a long time.
If you are obese, it will be difficult for you to remove fat on the stomach and make it flat.But, if you are determined, then you will have to give up completely your favorite cupcake, hamburger, pizza and ice cream, instead, focus on green leafy vegetables, as well as high -fiber products.Only in this way, you can reduce the volume of the waist.
The best ways to buy a slender figure are a combination of appropriate nutrition and a complexity of physical exercises.A balanced diet will help reduce calories and create a deficit, and play sports that will help burn calories and create a melody for muscles.We have prepared a complex that can be done at least every day, to see the results in the mirror soon.
Causes of fat in the waist
A small amount of fat deposits are standard, because it serves to protect bones and internal organs.But redundant should be a topic for serious anxiety.You can get rid of excess weight with exercise and low carbon diet.But first, we will deal with the reasons:
1. Poor metabolism
With age, slow metabolism, and this leads to a positive collection of excess weight.Women tend to have this more 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 this area.The main reason is that your friends have a higher level of metabolism than you.
2. Genetics
It has been shown that fat cells in the body depend on your genes, or rather their quantity.If your grandparents or parents are overweight, then you will have the same problem.There are two types of body structure: in the form of pear and in the shape of an apple.If your body is a pear, the weight will accumulate in the lower body, for example, on the buttocks.If the body shapes a apple, the fat accumulates in the abdomen.
3. Sit the way of life
If you have a sedentary lifestyle and do not perform physical exercises, spend most of your time at TV or computer, then you will definitely achieve too much in the next few years.
4. Eat too much
If you eat more than you, then make sure to gain weight.If you eat too much combined with a sedentary lifestyle, you will get in the shortest possible time and you can easily add weight.
5. Inaccurate posture in sitting position
If you do not follow the correctness of the posture and always bend down, when you sit, make sure to accumulate fat deposits in the abdomen.You should always sit, hold your back in a direct position.
6. Stress and disease
Stress is one of the main reasons for fat accumulation on the waist.Stress increases the level of cortisol in the body, leading to the appearance of adding cm.Diseases such as breast cancer, sleep apnea, arterial hypertension, cardiovascular disease and diabetes in women are accumulating sediments in the abdomen.
7. Weak muscles
If the abdominal muscles are pale, then you can easily accumulate excess in this area.
8. Change of hormones
When a woman's age is average, the amount of fat in the body begins to increase proportional to the body weight.The risk of fat accumulation around the waist increases during menopause.In women, hormones play an important role in adjusting the level of fat in the body.
The most effective exercises to lose weight and sides with photos
This is the best set of exercises that will help create a flat stomach at home, because it not only includes twisting in the press, and it also includes intense exercises that contribute to burning fat quickly not only on the stomach.But you need to understand that the effect will be stronger and more noticeable, the more effort you are and the more comprehensive access to fat burning.This means that, along with classes, you will observe the appropriate nutrition and will not be taken to extremes, for example, using a low diet to compare hunger.
1.
There is no more common motion than the newspaper.It is not the most effective, but it will help you strengthen the muscles of the bark if you combine it with a suitable diet, and for a short time, you will see the results.
- Lying on the carpet face down.Bow your knees, feet should be on the floor with the entire surface.
- Make your hand behind your head.
- Inhale deep and tear the upper body from the floor.Breathe out when you rise.
- Inhale when you fall back to the starting position.Take a breath when lowering your body to the floor.
- Perform 10 repetitions, and then repeat in 2-3 approaches.
2. Rotate backwards
- Lying on the carpet face down.Bow your knees, feet should be on the floor with the entire surface.
- Lower your hands along the body.
- Lift your legs to the hips perpendicular to the floor.
- Raise the back to the knee to move towards the chest.
- Inhale your foot on the floor.Breathe out when you tear your back from the floor and bring your knees to your chest.
- Perform 10 repetitions in 3 approaches.
3.
The motion is very similar to the usual twist, but here you will have to rotate another person.
- Lying on the carpet, taking your head with your head.
- Bow your knees so that the foot does not touch the floor.
- Lift the upper body as with normal twisting, turn right shoulder to the left.On the left side of the body should be on the floor.
- Repeat the movement for the other side.Turn left to the shoulder to the right, without tearing the right body from the floor.
- Perform 10-12 repeats.
4. Line with lifting legs
- Lying on the carpet face down.Extend your legs up and cross them.
- Perform the same motion as when performing conventional spiral.
- Inhale when you lower your body and cross your feet.Breathe out when you rise.
- Perform 10-15 repeats in 3 consecutive approaches.
5. Twisted side
It is very similar to the side.The only difference is that you have to lift your right leg when you move your left to right shoulder and vice versa.Perform 10-12 repeats for each side of the two consecutive approaches.
6. Turn a bike
- Located on the floor or carpet.Keep your hand on the left and right side of the head, respectively.
- Lift your legs and bend them on your knee.
- Pull the right knee into the chest.Right your right knee, you should try to go to their left elbow.
- Right leg light and pull your left knee into your chest.Lift the upper body and make sure that the right elbow touches the left knee.
- Perform 10-12 repeats for both sides in 2 consecutive approaches.
7. Planck with turn
Perform an exercise as a bar with turns.
This movement aims to work at the lower part of the back, hips and press.
- Take the position of the bar on the floor or carpet to knee and elbow on the floor.
- The eyes are facing forward, and the neck and spine are built in a line.
- Tear your knee from the floor and set your feet on the socks.
- Hold this position for about 30 seconds.Make sure you breathe normally in the classroom.
- Now alternating to the position of the side bar for each side of the body for 30 seconds.
Planck with a turn
- Located on the floor.
- Move your body weight to the right elbow or right arm and leg.Make sure your right hand is bent in the right corner.
- Left foot on the right.Keep your foot straight.Lift your hips.
- Hold this position for about 30 seconds.If you have experience in implementing this movement, you can hold a position for 1-2 minutes.
- Repeat the exercise for the other side.
8. Lugs with turns
If you are just starting to work in the press, you must first try your lungs with turning.
- Take a step forward with your left leg and bend it on your knees.You will feel a tension in the back of the right thigh.
- Lift your arms forward parallel to the floor.
- Take a big step with your left foot and sit down, as if you were sitting on a fantasy chair.The right leg should stay behind and be placed on the toes.
- Make sure the back is in a direct position.
- Lunge with another foot.
- Perform 15 repetitions.
9. Tilts to both sides
- Stand straight, legs together.Lift your arms on your head and bend them together.
- Suspected tilted to the left as much as possible for you to feel tight on the right side of the body.Hold this position for 15 seconds.
- Back to the starting position.
- Repeat the exercise for the right side of the body.Hold in a position for 15 seconds.
- As soon as you easily keep the situation in 15 seconds, you can increase this time to 30 seconds or more.
10. Vacuum exercise
Excellent helps strengthen the muscles of the abdominal cavity and focus mainly on the breath.
- Standing above all four people, supporting the body on the knee and elbows.
- Take a deep breath.The press should be relaxed.
- Expiratory.Tighten into the process of exhalation and pull into your stomach.
- Hold this position for about 15-30 seconds
- Perform 15 repeats in 2-3 methods per day.
11. Lift your legs on the chair
- Sit on the chair, straighten your shoulders, straighten your back.
- Put your hand on the sides with your palm.Take a deep breath.
- Breathe out, and Gangster lifts your knees so they are near the chest.
- Hold this position for 5-10 seconds.Do not turn your back and do not lean forward when your knee is on your chest.
- Lower your feet to the floor.Perform 15 repetitions.
12. Walk
Walking is a good exercise for beginners.You must complete it if you want to remove fat on the stomach, it burns fat throughout the body.Walking for 30 minutes a day at least 5 times a week will allow you to observe the gradual changes in your weight.This low -density exercise will bring good loads to your heart and help increase metabolism.
13. Running on a coward
After you are proficient in walking quickly, you can switch to a cowardly running will help easily burn more calories in the body.Running a coward will help you maintain a physical shape, still healthy and against overweight.
14.
If you want to diversify the daily monotonous performance of the same training course, you can try to run for 2-3 days a week.Running will make your heart beat faster, this will help burn more calories rather than walking or jogging.
15. Cardiovascular training
For burning fat and maintaining a high muscle mass, it is necessary to learn how to perform cardiovascular training correctly.Such loads not only help bring physical form but also enhance health
Cardio is one of the best ways to burn more calories, as well as eliminate excess in the waist.Do them for 30 minutes a day at least 4-5 times a week and you can also reduce the level of stress, increase the volume of the lungs, maintain the health of the heart and improve sleep.
16. Swimming
Swimming is a very good exercise that allows you to maintain all creatures in the melody.Swimming will also improve the effectiveness of cardiovascular training.You must choose the optimal training speed that allows burning more calories.In the early stages, 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 need to immediately reduce carbohydrates, fat foods and start consuming fiber -rich foods.Here are the products that will help lose weight best.
- Apple: You can use them 3-4 times a day as a replacement for food with high carbohydrates.
- Almond: Rich in vitamin E and contain a large number of fibers that feel full and reduce hunger.
- Green vegetables: Rich in fiber and contains very little calories.They will help prevent water delay in the body.
- Butter: Contains a large amount of unsaturated and single fatty acids, which helps divide fatty acids into energy and water.
- Cucumber: High water content and very small calories.
- Watermelon: 80% of water includes water and contains very little calories.Watermelon will help achieve the desired waist.
- Bean: Helps improve digestion, and also enhance muscles, reduce hunger and prevent excessive eating.
Along with the use of these products, it is very important to perform certain exercises that will help eliminate excess fat on both sides.You must combine training and diet to burn fat more effectively.It is important to put them in your schedule, then you will always be in the best condition.
With a complicated approach, combining nutrition and appropriate training, you will see the results for a few weeks.You can do these exercises yourself at home or under the guidance of a professional coach.If you have the power and determination to make more efforts to remove the fat on your stomach, you can easily achieve this.Remember that no results without effort, and eliminating additional pounds is no exception.To speed up weight loss due to excess fat, try to avoid foods rich in carbohydrates quickly and increase calories every day due to physical activity and healthy lifestyle.For example, replace the elevator on a step on the steps, instead of a stroller or subway, walking along the street.